WOD

With a running clock:
@ 0:00
10min AMRAP of:
40 DU´s
12 KB-SDLHP (24/16kg)
8 Burpee over KB
12 alt. goblet rev. lunges (24/16kg)

@ 15:00
3 rounds of:
400m run
21 single arm KB-Thrusters (24/16kg)
12 Pull ups
- 10min cap -

Lunges

3 sets of:
12 DB-walking lunges @ RPE 8-9
rest 2min

Strict Press

4 sets of:
4 strict press (TNG) @ RPE 9
rest 2min

Accessories

Quality AMRAP8
8-12 tempo Horizontal bar (2020)
50m Double KB FR Carry (Unbroken)

Explosive power training

5 sets
3 high catch boxjumps to stepdown
Rest 60s

Clean and jerk

Every 90s for 16 sets (build up in small steps!)

4 sets
1 clean lift off (2s hold)
1 halting clean deadlift (2s hold in hip)
1 clean pull
1 Powerclean
1 splitjerk

4 sets
4 sets
1 halting clean deadlift (2s hold at mid thigh)
1 clean pull
1 Powerclean
1 splitjerk

4 sets
1 clean pull
1 Powerclean
1 splitjerk

4 sets
1 Powerclean
1 splitjerk

Skill/Strength

20 min to work on in alternating sets

- 4-5 bearhug sandbad squats + 10m bearhug carry
- 3 x 3 banded football bar speed benchpress with 15s rest (or YGIG)(light weight)
- 1-2 pegboard attempts

Wod

5-4-3-2-1 Snatch ladder as YGIG

each athlete has a own barbell and picks a starting weight at about 70-75% and then builds up in each set. Last set should be a really heavy weight

(TC 10 min)