WOD

800m run
75 WB (20/14lbs)
60 alt. DB-Snatches (22,5/15kg)
45 BJ over (24'')
30 T2B
15 Burpee BJ (30/24'')
- 18min cap -

Floorpress Cluster

3 sets ( + ramp up )
2.2.2 Floorpress Cluster (15s rest between reps) @ RPE 8-9
rest 2 min

*in the rest period do 10 banded pull down and aparts

Strength

EMOM10
1. 40s cyclist double KB frontsquat (2020)
2. 8-12 inverted bar rows

Explosive Power Training

Every 2 min for 4 sets (8 min)
3 Barbell CMJ
into
3 CMJ

Clean and Jerk

Every 90s for 12 sets (18 min)

Build up over the course of all sets

Set 1-3
4 Hang PC with 2s pause in catch + 1 strict press

Set 4-6
3 deep catch hang PC + 1 Pushpress

Set 7-9
2 hang squatclean + 1 splitjerk

Set 10-12
1 hang squatclean + 1 splitjerk

Strength Eccentric Focus (primary exercise)

3 sets:
7 Heels elevated Frontsquats with 5s eccentrics all sets at RPE 8,5
rest 2-3min

Strength Eccentric Focus (primary exersise)

3 sets
7 Floorpresses with 5s eccentric all sets at RPE 8,5
rest 2-3min

Strength (secondary exercise)

3 sets
6-8 romanian deadlifts with controlled ecc.
rest 90s
- increase weight or reps -

Gymnastics Strength

6min AMRAP of:
unbroken set of x strict pullups (choose a number of pull ups that you can do unbroken and repeat with short rest periods. Rest as needed btw sets to keep them unbroken)