Treeni 1
Warm Up
3-5 min easy rowing

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

3 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 Seated Box Jump (60/50cm)

Weightlifting
5 sets
1 power snatch + 1 snatch balance + 1 ohs @60-70% of 1rm
then
2-2-1-1-1 reps of power snatch @75-85% of 1rm
rest as needed bwn sets

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Pause Back Squat + 1 Back Squat
*Start around 65-68% and build from there 81-86% on last sets
**Pause Front Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 4-5 double kb hang squat clean thrusters @16/24kg's
even : 1 legless rope climb or 1-2 normal rope climbs

Cool down
5 min light bike erg + 5 min short mobility