WOD

Every 8 min for 32 min (4 sets)

400m run
Then
3-6-9
DB hang pc cleans (2x22,5/2x15)
DB facing Burpees

Strength lower body

3 sets
8 heels elevated Barbell frontsquats
@ RPE 8
Rest 30s
30 banded legcurls
Rest 90s

Upper body strength

3 sets
4-6 heavy chinups @ RPE 9
Rest 30s
30 triceps pushdowns
Rest 90s

Core Finisher

Tabata L-hang

Explosive Power Training

3 sets
3 rotational medball slams each side
Rest 30s after each side

Clean and jerk

Every 2 min for 12 min build up

1 powerclean
1 splitjerk
1 squatclean
1 splitjerk

Barbell cycling

Emom6

8-10 Hang clean + tng pushjerk

Snatch

6 sets of:
Snatch High Pull + Hang Power Snatch + High Hang Snatch
- start at 65% and work up by feel, no fails! -

Back Squats

3 sets of:
3 Back Squats with 6s ecc., @RPE 8 each set
Rest 2-3min

Eccentric focus HSPU + Row

3 sets of:
3-6 (strict) HSPU with 5s ecc. @RPE 8
(If you can't push yourself up strict from at least the floor with this slow eccentric, use a kip to get up. If you can go from the floor or into a deficit, go strict!)

Rest 30-60s

16-20 seesaw KB Rows
(Focus on thoracic rotation and full shoulder blade movement. Moderate to heavy load)

Rest 90s