WOD

4 sets of:
5min on 2min off

1. 400m run (2min cap)
then AMRAP of:
12 single arm DB-Thrusters (22,5/15kg)
8 T2B

2. 100 DU´s (1:30min cap)
then AMRAP of:
12 alt. DB-Snatches (22,5/15kg)
12 push ups
24 air squats

Back Squat

12-9-6 @ RPE 8-9 for each set
rest ~2min between sets

Press + Chin up

3 sets of:
6-10 single arm DB-press (each side) RPE~9
rest 30-60sec.
5-8 (wtd.) chin ups RPE~9
rest 30-60sec.

WOD

6min AMRAP of:
12 alt. FR-rev. lunges (30/20kg)
8 Burpee over DB

Explosive Power

3 Sets
3 deadstop pushups (deficit)
6 medball chest floor shocks
Rest 45s

Jerk Training

3 sets
3 tall split jerks

4 sets
2 splitjerks with 2s pause in catch

5 sets
1 splitjerk

Clean pulls

4x3 clean pulls (no tng) @ last jerk weight or higher

Snatch

6 sets of
1.1.1 Snatch clusters (15s between lifts)
- between 60-80%. Start at 60% -

Back Squat eccentric focus

3 sets of:
5 Back Squats with 5s ecc.
@RPE 7-8 each set
Rest 2-3min

Bench Press + DB Bent over row

3 sets of:
5 Bench Press with 5s ecc. @RPE 7-8 each set
Rest 30-60s
8-12 DB Bent over rows
Rest ~90s