6 sets of:
CMJ + long jump
12 sets of:
P. Snatch + Hang Snatch
start @ first weight after empty bar and work up
3 sets of:
6-8 box steps ups (each leg - DB´s in hands)
20-30m double KB-Front rack walk
8 tall kneeling pallof press (each side)
In 10min work up to 85% (only if form is good) for a double Snatch
then
4x 2 Snachtes @ that weight
15min EMOM
1. 15/12cal Bike
2. 6-15 DL @ 100/70kg (scale reps, not weight)
3. 4-15 strict Ring Dips
3 sets of:
6-10 strict leg raises
40m single arm Farmers walk (each arm)
10-12 partner Beinbeuger
band pull apart var.