Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x Glute Bridge
5x Airsquat
5x Scapula Pushup
Movement prep.
3 Rounds
3x High Hang High Pull
3x Hang Power Clean
3x Frontsquat
1x Push Press
1x Push Jerk
1x Split Jerk
Strength/Skill
(Squat) Clean&Jerk
12 Sets, E2MOM
1-4: 5x
5-8: 3x
9-12: 1x
Finsiher
3 Min AMRAP
1,2,3…x Shuffle Sprint
1x Clean&Jerk (80%)
Cool Down
1 Min each
-Pigeaon Stretch
– Child Pose