A1:
8-8-8-8 Strict Pull-ups
A2:
4 sets of 6 Double KB Clean + Jerk
Start every 1:30min one of the exercises (alternating).

B:
3 sets of AMRAP in 5min:
10 Pull-ups
10 KB-Swings @ Medium
20m Lunges

Rest 2min between AMRAPs.


OLYMPIC WEIGHTLIFTING

A:
Go every 2 min For 10 sets of:
2+2 Hang Clean + Split Jerk

B:
3×3, 3×2, 2×1 Clean Pulls w/2 sec. pause at the knees


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Clean & Jerk
10 KB Swings
20 Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Plank
20sec. Plank with Steps
20sec. Superman Flutter

Focus on device:
10/7 cals SPRINT
Rest 45sec.
Repeat as many times as possible.


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2min Damper 10
2min Damper 5
2min Damper 10
1min Damper 1 (recovery)

Station 2
Build up a heavy set of:
1 Power Clean + 4 alt. Front Rack Lunges

Station 3
AMRAP in 7min of:
5/5 KB Clean & Jerk
10 KB Swings
15 Sit-ups

Station 4
7min of:
20sec. Plank
20sec. Plank with Steps
20sec. Superman Hold

Station 5
EMOM for 7min do:
Odd: 3-6 Strict Pull-ups
Even: 30sec. Support Hold