Deadlift

Every 2min for 12min (6 sets):
5 Deadlifts @ 60% + (maximum RPE 8)

DB-Bench + bent over row + core

4 sets of:
8-12 DB-Bench Press @ tempo 21X1
rest 30sec.
8-12 bent over BB rows (sup. grip)
rest 30sec.
8-12 stick crunches + 20m single arm KB-Front rack walk (each side)
rest 60sec.

Clean and Jerk warm up

Coaches warm up for Clean and jerk

Clean and Jerk

Every 90sec. for 15min (10 sets):
0:00-4:30 Hang Clean + below knee Clean + 2 Jerks (3sets)
4:30-9:00 Hang Clean + Clean + 2 Jerks (3 sets)
9:00-15:00 2 Clean and Jerks
start @ first weight after empty bar and work up over all 10 sets (maximum 85%)

Back Squat

work up to a heavy weight of 5 (RPE 8)
then 2-3x 5 @ 95% of H5

WOD

12min AMRAP of:
8 DL (100/70kg)
8 C2B
12 alt. pistols
12 DB-STOH (2x22,5/15kg)

Accessories

3 sets:
30 banded leg curls
8-10 tall kneeling pallof press (each side)
6-12 tempo ring push ups @ 21x1