Warm Up
4 min cardio (perform 4 burpee every min x 4 times)
then some mobility for few minutes
then barbell warm up of coach/your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@moderate (can be power or squat)
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@moderate weight

"Helen"

3 rounds for time:
Run 400m
21 kettlebell swings 24/16kg
12 pull-ups

TC 15

Deadlift

8 x 2 @ 70 - 75%

Go Every 2:00

Alternate A1/A2

A1. Deadlift – 4 x 3 @ 80+%, Rest 1:30 before A2

A2. Strict press, Rest 2:00 before A1
4 x 4 @ 82+%
1 x 4+ @ same weight as last set

Warm Up
Mobility flow and then get ready for workout

Part 1
3 rounds
16/20 calories rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
12/15 calories air bike
10+10 side plank hip touches
10-15 tempo goblet squats
4-6 strict chin ups

Part 3
3 rounds
1 min run/jog/jump rope
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold

Tabata: hollow/arch hold

"Strictly business"
EMOM 15
1) 7-15 Pullups
2) 7-15 ttb/leg raises
3) 4-12 hspu
4) 5-10 ring dips

ALL STRICT

Back squat

7 @ 72-76% (3 RIR)
5 @ 78-82% (3 RIR)
5 @ 82-86% (2 RIR)
3 @ 84-88% (1-2 RIR)

Rest 3:00-4:00 between sets

5 sets:
10 T2B, unbroken
5 High Box Jumps 80/60cm
Rest 1min

10min easy ergo
10min practice gymnastic movement thats needs practice
10min easy ergo
10min practice weightlifting movement that needs practice (use empty bar or very light bar)
10min easy ergo
15-20min mobility stuff

Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x3 tng power snatch @60-70% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x3 tng power clean&jerks @60-70% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example:
Round 1:
3 Power Snatch @60-70%
10 sec rest
3 Power Snatch @60-70%
10 sec rest
3 Power Snatch @60-70%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
24/30 calories of row (mod/fast)
rest 1 min
20/25 calories of row (fast)
rest 1 min
16/20 calories of row (sprint)
rest 1 min
24/30 calories of ski (mod/fast)
rest 1 min
20/25 calories of ski (fast)
rest 1 min
16/20 calories of ski (sprint)
rest 1 min