WOD

Every 6min for 30min (5 sets):
25/18cal row
20 WB (9/6kg)
15 T2B
10 DB-Burpee ground to shoulder (2x22,5/15kg)
- scale as needed to finish sub 4:30 for first set -

Olympic Lifting warm up

Snatch warm up for the whole group

Power Snatch

5 sets of:
3 P. Snatch @ 65-75% (DNG)

Overhead Squat Complex

5 sets of:
3 Bnk Push Press (no TNG) + 3 OHS
- work on a closer grip for the complex / start @ ~65% of Snatch and work up in weight -

Push - Pull

4 sets of:
8-12 DB-Floor press
rest 30-60sec.
8-10 bent over BB rows (sup. grip)
res 30-60sec.

Pull ups

3x 10-15 strict pull ups (scale to banded)
rest 90sec.

Accessories

3x 20 banded facepulls
rest 30sec.