Core and Skill:

2-3sets:
ME Ring Dip top hold knee raise into L-Sit
Then
2-3sets:
ME Bar hang knee raise into L-Sit

10min EMOM:

1. 10 Kipping/ Butterfly Pullup
2. 7-10 Burpees

6min Amrap:

15 DU`s
5 One Arm DB Push press (each Arm)

Clean and Jerk

Find max weight for:
2 Cleans + 1 Jerk

Clean and Jerk

4 sets of:
P. Clean + Hang Clean + Clean + jerk
@ 85-90% of A

Back Squat

3x 9 @ ~70% (evtl. + 2,5-5%)
rest ~2min

Jump warmup

8 min
3 weighted boxjumps
3 normal boxjumps
3 single leg boxjumps

Emom snatch

6 min do 3 hang musclesnatches + 1 ohs
6 min do 2 hang powersnatches + 1 ohs
6 min do 1 hang snatch + 1 ohs

Acc

3x10-15 snatch grip shruggs with last weight of emon

WOD:

In Teams of 2, YGIG â?? Rest/ partner switch after Burpees and DU`s:
32min AMRAP:
15/12cal Row
8 Burpees over rower
12/8cal Bike
30 DU`s

Mobility

Squat specific mobility