Every 3 minutes x 5

Front Squat 2 reps V1

5x3 reps, add weight each round.
Perform set every 2 min for 10 minutes.

1) Row20/15kcal + max rep Push-Up
2) 20 KBS + max rep Wallball
3) 10 Power Clean (60/40kg) + max rep Bar over Burpee

Find your 5 RM front squat of the day in 15 min!

Go as heavy as you can with a good form:

-Weight on heels
-Back straight
-Chest up
-Elbows up
-Knees out

Find 1rm shoulder press

For Time;
21-15-9
Power Snatch 50/35Kg
Pull Up
12-9-6
Power Snatch 60/45kg
C2B
9-6-3
Power Snatch 70/50kg
Bar MU

Time Cap 30 Mins

Change the weights yourself, scale weights down as needed! Clean and Jerk if you are a beginner.

for time:
100cal row
90 squats
80 batman sit ups
70 kb swings 24/16 (eye)
60 box jumps 60/50
50 push ups (hr)
40 wall ball 20/14
30 burpees
20 cal row

Clean&Jerk
emom 5 @40-60%
rest 2
emom 5 @60-80%
rest 2
every 2 min for 10 minutes (5sets)
fing heavy single

Total time 22 minutes. Single lifts whole workout.

otm 10:
2x power snatch

3x5reps @ starting about 60% of 1 rm and go up as you feel.
Tempo is 42X2
4sec down, 2sec at bottom, explode up, 2 sec before starting new rep.
rest 2-2,5 min after each set. (perfect squats/control of weight)
Time limit 20minutes for squats including warm up sets.