A1:
Backsquat
4 sets of 6 reps
All sets @ or above 65% of 1RM
no rest after each set, straight to

A2:
High boxjumps
4 sets of 3 reps
After each set of backsquats, do 3 boxjumps
Rest as needed after boxjumps, then back to BS

B:
12min AMRAP:
15 double DB push press 15/10kg (= Rx – H.: 10/5kg)
12 DB box step overs @ same weight
9 burpee box jump overs


OLYMPIC WEIGHTLIFTING

A:
3 Snatch
Go every 90 sec for 12 sets

B:
Snatch BarBellCycling
5 sets:
5 Squat Snatch
30 sec. Rest
5 TnG Power Snatch
30 sec. Rest
5 TnG Snatch DL
2 min. Rest

Increase weight between sets, start around 50% of 1 RM Snatch


STRENGTH WOD

A:
5×4 Deadlifts

5×2 Shoulder press

Go every 4 min
0:00 DL
2:00 SP

B:
4 Rounds of:
3 Weighted Strict Dips
10+10 Single Leg Stiff Leg DL
15 Tricep Extensions on a bench
20m D-Ball or Sandbag Carry