KB Front Squat + Pull up + DB-Bench Press

4 sets of:
10-15 Double KB Front Squats
rest 30-60sec.
5-8 strict (wtd.) pull ups
rest 30-60sec.
6-8 DB-Bench Press with 3sec. ecc.!
rest 30-60sec.

WOD

3 rounds of:
6 DB-Burpee ground to shoulder (2x22,5/15kg)
9 BJ over (24/20'')
12 single arm KB-OH reverse lunges (alternating legs - 32/24kg --> scale to Front rack)
- 7min cap -

Olympic Lifting warm up

Snatch warm up for the whole group

Snatch

Evey 2min for 12min (6 sets):
Snatch DL (2sec. pause at knee and in hip - still bent in knees and hip --> shoulder in front of bar) + Hang Snatch (mid thigh) + Hang Snatch + Below knee Snatch
- 2sec. hold in starting position for every rep/ 2sec. hold in catch for last Snatch -
@ 65-75%

Lunge

3 sets of:
6-8 rev. lunges (BB in front rack - each leg)
rest 45sec. between legs
- all sets @ RPE 8-9 -

Natural GHR

3 sets of:
6-8 nGHR (controlled ecc. --> 3-6sec.)
rest 60sec.
use PVC to control eccentric and help on concentric

Carries

4 sets of:
20m Double DB OH carry
ahafa