WOD

14min AMRAP of:
20 DB-Front Squats (2x22,5/15kg)
20 T2B
20 BJ over (24/20'')
20 Push ups

Accessories

3 sets of:
10-15sec. Y-W-T hold
10-15sec. Copenhagen plank (each side)
20 banded pull throughs (sumo stance)

Olympic Lifting warm up

Snatch warm up for the whole group

Snatch

6 sets of:
Hang Snatch (mid thigh) + Hang Snatch (just above knee) + Hang Snatch (just below knee)
@ 70-80% (if form is really good max. 85%)

Bulgarian Split Squat

3 sets of:
5 Bulg. Split Squats with 3sec. ecc.! (BB in back rack)
rest 45sec. after each leg
- 3 warm up sets of 5 reps per leg with increasing weights, then go heavy for all 3 sets! -

Plate leg curl

3 sets of:
8-15 leg curls on plate
rest 60sec.

Front Rack carry

In conga line style:
6x 15m (heavy) BB Front rack carry
- 4 teams (Barbells) on 4 racks, go from rack to rack -