Max Distance standing long jump

Three attempts for max distance.

1RM Power Clean

Find max weight in 12min.

"Brakes are for losers"

4 rounds of:
15 WB (9/6kg)
12 alt. DB snatches (22,5/15kg)
9 T2B
- 9min time cap -

Snatch warm up

Coaches warm up for Snatch

Snatch Complex

5 sets of:
pause Snatch pull (2sec. pause at knee) + 2 below knee snatch + pause OHS (2sec. in bottom)
@ 70% + (max 85%)

Front Squat

6x 6 @ RPE 9 for all sets ~70-85%
- go every 2min -

Accessories

3 sets of:
8-10 single leg rom. DL (2xDB´s) - one leg -
6-8 ring body saw
8-10 single leg rom. DL (2xDB´s) - other leg -
20m single arm Farmers walk (each side)
5-10 reps each of: Hollow rock, V-up, Tuck-up