3RM Front Squat

Find max weight in 12min.

5RM single arm DB strict press

Find max weight (each side - you can only go up in weight if you can handle both sides) in 12min.

1600m Run

For time

Additional warm up

activation warm up for the whole group

Front Squat

4 sets of:
6 Front Squats with 5sec. ecc. @ RPE 7 for all sets
rest 1-2min

Single leg Deadlift

3 sets of:
6 single leg rom. DL with 2xDB´s (hold 1sec. in bottom pos.)
rest 30sec. after each leg

WOD

10min AMRAP of:
9 P. Snatch (40/30kg)
12 T2B
15 WB (9/6kg)