In 20 minutes:
5 sets:
1 clean pull + 1 hang power clean + 1 hang squat clean + 1 jerk
then rest of the time build heavy:
hang clean & jerk

Shoulder to overhead

Warm Up
2 rounds
20+20m sledge push/pull backwards
3-5 wall walks
:30 stir the pot with medball
:30 banded hip bridges
then prep for sledge/hsw obstacles

Strenght/Conditioning
Part 1
3-4 sets
15-20m sledge push + 2x5-10m hsw (you can do some obstacle back and forth if you like) scale to wall walks with
semifast pace
rest 2-3 min bwn sets

Part 2
3-4 sets, go new set every 3 minute
4 sandbag cleans
rest 10-20sec
2-4 ring muscle ups / 4-6 bar muscle ups or burpee c2b pull up

Metcon prep
2 sets
:20-30 jump rope + 1 rope climb

Metcon
for time
60-40-20 reps
double unders
3-2-1 reps
rope climbs
rest 1:1
for time
20-40-60 reps
double unders
1-2-3 reps
rope climbs
time target sub 4 min per set (scale double unders :40/:30/:20 seconds of du practising)

Warm Up
10 min foam rolling
then 2 rounds
500m row
5 inch worm + push up
10+10 bulgarian split squat / 20 cossack squats
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
CrossFit Total 2 training, building to heavy triple on each movement
Squat Clean 3reps @60-65% to start and finish at 80-85%
Bench Press 3reps @60-65% to start and finish at 80-85%
Overhead Squat 3reps @60-65% to start and finish at 80-85%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75/80% of 1rm.

Accessory Work
2 sets of bulgarian split squat 10-12 reps R/L @2xdb's on front rack hold
rest 30s bwn leges, 2 min after both legs
2 sets of seated strict db press 10-12 reps @2xdb's (other db on
front rack hold when other pressing, rest 2 min bwn set
2 sets of single leg RDL 10-12 reps @2x db's
rest 30s bwn legs, 2 min after both legs
2 sets of 30-40 weighted russian twists @5/10kg + 20 v-ups
rest 2 min bwn sets

"Zachary Tellier"

For time:

10 burpees

10 burpees
25 push-ups

10 burpees
25 push-ups
50 lunges

10 burpees
25 push-ups
50 lunges
100 sit-ups

10 burpees
25 push-ups
50 lunges
100 sit-ups
150 air squats

3x3 Heavy Barbell Bent-over Row

3x1 Power Clean and Jerk @ 65%

4x2 Power Snatch @ 60%

EMOM 16:
1: 15/12cal Row
2: 12 Alt. DB Hang Snatches 25/17,5kg
3: 40 DU
4: 12 T2B

Bench Press
4x10
Rest as needed.