WOD

Every 6min for 30min (5 sets):

400m run
8 C2B pull ups
8 DB-P. cleans (2x22,5/15kg)
8 DB-P. Press (2x22,5/15kg)
8 alt. DB rev. Lunges (2x22,5/15kg)

- Scale as needed to finish sub 3:30 for each set and try to stay consistent -

Bike Intervals

EVERY 2 MIN FOR 24 MIN (4 sets)

1. 60s easy pace + revovery pace rest of the time
2. 50s moderate - hard pace + revovery pace rest of the time
3. 40s hard - very hard pace + revovery pace rest of the time

Explosive power

5 sets
3 high catch boxjump to stepdown
Rest 60s

Clean complex

Every 2:30 for 5 sets do
1 clean from floor
1 FS
1 hang clean below knee
1 FS
1 Hang clean above knee

Split jerk strength

3 sets
8-12 splitpresses
Rest 60s

Snatch

8 sets of:
Power Snatch + Squat Snatch
Start with second weight after empty bar and then work up by feel, no fails!

Back Squat eccentric focus

3 sets of:
4 Back Squats with 5s ecc.
@RPE 8-9 each set
Rest 2-3min

Bench Press + DB Bent over row

3 sets of:
5 Bench Press with 5s ecc. @RPE 8-9 each set
Rest 30-60s
8-12 DB Bent over rows (increase reps or weight)
Rest ~90s