warm up

Empty Barbell Cycling

2 Sets

5 Deadlifts

5 Deadlifts+Shoulder Shrug

5 Muscle Clean

5 Hang Power Clean

A) Kraft 

12 min for Max Clean Complex

1 Cleanpull 1 Power Clean 1 hang Power Clean

B) EMOM 

E4MOM x4

12 Deadlifts  (Last = schwerster Versuch aus A)

6 Box Jumps

12 Hand to Hand KB-Swings (ca. 1/3 Langhantel Last)

6 Boxjumps