Standing Long Jump

3 sets of 3

Reverse Lunges

3 sets of:
5 rev. lunges (one side) BB in back rack
rest 60sec.
5 rev. lunges (other side)
rest 60sec.

DB-Front Squat + strict HSPU + 3-point KB-rows

4 sets of:
10-12 tempo DB-Front Squats @ 3010
rest 30sec.
5-8 strict (def.) HSPU (scale to decreased ROM or to Box HSPU in pike or on knees or standing DB-presses for 8-12 reps)
rest 30sec.
10-12 3-point KB-rows (each side)
rest 30sec.

Clean and Jerk warm up

Coaches warm up for Clean and Jerk

Clean and Jerk

5 sets of:
2-stop Clean pull (2sec. at 2'' from floor and at knee) + 2 below knee Cleans + Jerk
@ 70% + (maximum 85%)

Back Squat

12, 10, 8, 12
start @ ~ 60-70% for first set @ RPE 7 (RPE 7 --> 3RIR for every set)
rest 1-2min between sets

WOD

For time:
15 P. Cleans (70/47,5kg)
30 Pull ups
15 Front Squats (70/47,5kg)
20 C2B
15 STOH (70/47,5kg)
10 Bar MU
- 10min cap -

Accessories

3 sets of:
10-12 DB-rom. DL
20sec. pallof hold (each side)
6-10 tempo Ring Dips @ 2111
- no rest between movements and sets but move with easy pace -