Reverse Lunges

6 sets of:
10 alt. Front rack reverse lunges
- start @ ~30% of 1RM Back Squat and work up in weight -

Step ups + Hollow Complex

3 sets of:
8-10 Box Step ups (~ knee height - each side)
2x DB´s in hands
- 1x complex of 5-10 Hollow rocks, V-ups and tuck-ups after each of the 3 sets -

Accessories

3 sets of:
40m single arm Farmers walk (each side)
20-30 banded leg curls

Snatch warm up

Coaches warm up for Snatch

Snatch Complex

Every 2min for 10min (5 sets):
H.P. Snatch (3sec. pause in catch) + OHS + Hang Snatch (3sec. pause in catch) + OHS
@ 65% + (max 80%)

Back Squat + strict pull ups + push ups

5 sets of:
5 Back Squats
start @ 65% and work up in weight (last set @ RPE 8,5 - possibly 2RIR)
rest 60sec.
X strict pull ups + X push ups
(maximum number of reps you can hold for all 5 rounds - if reps are lower than 5, accumulate for the later rounds to reach minimum 25 total reps)
rest 60sec.

Accessories

3 giant sets of:
15-20 Hip ext.
20-30sec. acc. L-sit
8 tall kneeling pall of press (each side)
30-40sec. pull apart hold
rest 1min