3 sets:
1:00 sit-ups
:30 side plank (right side)
:30 side plank (left side)

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Build core endurance and stability
Prepare for squatting under control
RPE 5–6,Steady effort, no fatigue to failure
Coach tip:
Keep positions strong and controlled
Focus on breathing throughout

Back squat
5-5-3-3-1-1-1

Scaled WOD
For load:
Back squat
3-3-3-3-3-3

EMOM

Starting from 5 reps, add 1 rep every min

Cap 10 min

In 15 minutes find your best possible weight in back squat 10 reps.

Accessory:
Split squat 2x15 reps/ leg, 60 sec rest between the sets.

ANDI BENCHMARK / Lightweight, high-rep!

RX
For time:
100 hang power snatches (20/30kg)
100 push presses (20/30kg)
100 sumo deadlift high pulls (20/30kg)
100 front squats (20/30kg)

SCORE:
TOTAL TIME

S1:
For time:
70 hang power snatches (15/20 kg)
70 push presses (15/20 kg)
70 sumo deadlift high pulls (15/20 kg)
70 front squats (15/20 kg)

S2:
For time:
50 hang power snatches (10/15 kg)
50 push presses (10/15 kg)
50 sumo deadlift high pulls (10/15 kg)
50 front squats (10/15 kg)

INTENDED STIMULUS
20:00-25:00.
Lightweight, high-rep, and fast-paced sets.
Expect fatigue from the overall volume, not loading.
Athletes should scale loading and volume as needed to finish each movement in 5:00-6:00.

5 x 1 clean + 3 split jerk.

Work on the technique, you choose the weight. If your weights remain light (under 70 % of BW), you can increase the sets. If you go heavy, sets can be fewer.

Open 11.2

Amrap 15

9 Deadlift 70/45kg
12 Push ups
15 Box jumps 24"/20"

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 3 min

B. 6 min for Max Calories

rest 3 min

C. For time:
100 Situps
100 Squats
80 Toes-to-bar
80 Squats
60 DB Snatches, heavy
60 Squats
40 Bar Facing Burpees
40 Squats
20 Deadlifts 100/70kg
20 Squats

Total timecap: 45min

Every 2 min x 5
3 hang power cleans + 3 split jerks

-70-75% 1 RM C&J

BEC 40

3 Power Clean 60/42,5 ( drop´n go )
3 BMU / 4 CTB / 5 Pull-Ups
3 Strict HSPU / 4 Wallfacing HSPU / 5 Kipping HSPU / 6 Push-Ups
4:00 - 6:00 Easy Cardio