WOD

20min AMRAP of:
400m run
50 single arm DB Thrusters (22,5/15kg)
40 T2B
30 low hang DB-Snatches (22,5/15kg)
20 single arm OHS (22,5/15kg) - scale to Front Squat
10 DB-facing Burpees

Strength lower body

4 sets (first set with empty bar)
6-8 Backsquats up to RPE 7 (21X2)
rest 90s

Strength upper body

4 sets (first set with empty bar)
8-10 Barbell Floorpress up to RPE 7 (2s pause on floor/ controlled ecc.))
rest 90s

Accessories

3 sets no rest
20-30 banded triceps pushdowns
20-30 facepulls
30s glute bridges hold

Explosive Power

4 sets
5 CMJ with solid catch and reset after each rep
rest 60s between sets

50/70/90/100%

Snatch Balance

7 sets
1 Snatch balance (for speed not weight)
rest 60s

Power snatch complex

5 sets
1 Hang power snatch (directly from hip)
+ 1 tempo OHS (31X1)

Strength Eccentric Focus (primary exercise)

3 sets
5 Heels elevated Frontsquats with 5s eccentric up to RPE 6-7
rest 90-120s

Strength Eccentric Focus (primary exersise)

3 sets
5 Floorpresses with 5s eccentric up to RPE 6-7
rest 90-120s

Strength (secondary exercise)

2 sets
8-12 romanian deadlifts with controlled ecc.
rest 90s

Gymnastics Strength

2 sets
ME strict pullups (if you are not sure to make the next rep, finish the set)
rest 90s