A1:
5 sets of 5 reps Deadlift (NOT TNG!)
start at around 70% of 1RM & increase weight after each successful set – alternate with strict press
A2:
5 sets of 5 reps Strict press
start at around 70% of 1RM & increase weight after
each successful set – alternate with deadlifts

B:
5 rounds for max reps:
30sec max reps strict pullups
30sec REST
30sec max reps alternating pistols/airsquats
30sec REST
30sec max reps double unders
30sec REST


OLYMPIC WEIGHTLIFTING WOD

A:
2 Snatch
Go every 90 sec for 12 sets

B:
Snatch BarBellCycling
2-3 Rounds of 30 sek. On / 90 sec. Off
Hang Power Snatch
Power Snatch

2-3 times A 2-3 times B
Increase weight between sets, start around 50-60% of 1 RM Power


STRENGTH WOD

A:
5×2 Low Bar Back Squats w/2 second pause at the bottom

B:
4 Rounds
2 Weighted Strict Pull Ups
10-14 Lunges w/bb
12 Pendlay Row
40-60m D-Ball walk