Power Snatch

In 15min do 12 sets of P. Snatches:
3x 3
4x 2
5x 1
- start @ second weight after empty bar and work up in weight (no TNG!) -

Gymnastics

12min EMOM
1. 5-8 tempo Ring Dips /Push ups @ 2111
2. 5-8 tempo Chin ups @ 2021
3. 30-40sec. of Hollow hold

Olympic Lifting warm up

Snatch warm up for the whole group

Snatch

10 sets of:
H.P. Snatch (2sec. hold at catch) + OHS + H. Snatch (2sec. pause in catch) + OHS
- start @ first weight after empty bar and work up (maximum 70%) -

Lunges

3 sets of:
12 walking lunges (DB´s in hands - go heavy!)
rest 1-2min
- all sets @ RPE 8-9 -

Partner leg curl

3 sets of:
12 partner leg curls
YGIG

Carries

5 sets as YGIG with a partner
40m off set KB Front rack/Farmers carry (20m each)