Clean

3 waves of Cleans:
1. work up to a heavy weight for 3 reps
drop down to 50% then
2. work up to a heavy weight for 2 reps
drop down to 50% then
3. work up to a heavy weight for 1 rep

Snatch Deadlift

5 sets of:
3 Snatch DL @ 1RM Snatch +
(no TNG)
rest ~1min

Olympic Lifting warm up

Clean and Jerk warm up for the whole group

Clean and Jerk

Every 2min for 12min (6 sets):
pause Clean (2sec. hold at knee) + Hang Clean (just below knee) + Split Jerk
@ 70-85%

Deadlift

In 5-7 sets work up to a max set of:
4 def. DL (TNG! - 4sec. ecc.! - 2'')
- RPE 9,5-10 for last set -

Pistol

3 sets of:
6-10 tempo pistols @ 3110 (scale to standing on box and/or with band support - use KB in goblet position if necessary)
rest 30sec. between legs

Accessories

3-4 sets of:
8-12 pike leg lifts
8-12 tuck-ups
ME Hollow hold
rest 60sec.