A:
4x 16 Steps of Walking Lunges (front rack)
Try to increase the load set after set.

B:
„Randy“
For time:
Power snatches, 75 reps

C:
100 banded leg curls


Olympic Lifting WOD:

A:
Wide Grip Bent-over-Barbell Rows
3 x 10 Reps

C:
Paused Overhead Squat @42X0
3-3-3-3

D:
Every 2 Min. for 16 Min. do:
2 Power Cleans
2 Squat Cleans
2 Front Squats


STRENGTH WOD:

A:
In teams of 2
30 Frontsquats 50kg
30 Frontsquats 60kg
30 Frontsquats 70kg

Work with 1 Barbell (from the rack)
Each Athlete has to complete the 30 reps. Alternate every 10 Reps.

then do the same with Benchpress and Deadlifts

Benchpress: 40/50/60
Deadlifts: 100/110/120