Strenght
Wendler program
First count 90% of 1rm Deadlift done by 2 weeks ago. Then
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember safety.

after metcon 3 rounds with barbell
3 clean deadlifts
3 hang muscle cleans
3 front squats
3 strict press
3 sots press

Do some squat/front rack mobility bwn rounds

Weightlifting

High Hang Muscle Clean + Front squat + Jerk Balance 3 sets 2+2+2 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn

Hang Power Clean + Squat clean + Split Jerk
2 sets 2+1+1 reps @60-65%
3 sets 1+1+1 reps @70-75%

Partner workout (you go, I go)
40min AMRAP
16 db snatch
300m run
(rest)

Strength

Build up to 6RM bench

Accessory

3 sets of
5-10 pike press ups
10 single arm ring rows

Workout

15 min AMRAP
in pairs if possible or work to rest 1:1

5 double KB clean
5 double KB thrusters
1-5 Muscle up/chest to bar pull up/pull up

For time:

Run 400m
18 bar over burpees
10 Thrusters 42,5/30kg
Run 400m
15 bar over burpees
10 Thrusters 42,5/30kg
Run 400m
12 Bar over Burpees
10 Thrusters 42,5/30kg
Run 400m
9 Bar over Burpees
10 Thrusters 42,5/30kg

Warm Up

Row 1000/900m

Remaining time

15 Sit Ups
20 Air Squat
5 Pull Ups
10 Push Ups

TC 9 min.

Strength

3*3 tall jerk

7*2 pausing jerk

Workout

25-20-15-10-5

DB snatch
TTB

Every 3:00 x 3
10/7 cal bike (12/10 cal row)
10 pull-ups
10 thrusters 95/65

Directly into
Every 3:00 x 3
10 thrusters
10 pull-ups
10/7 cal bike

*score is total remaining time you had each round

Block Snatch (mid thigh)

4 x 3 x 70%

Jerk

2 x 3 x 82%, 3 x 2 x 85%

Clean pull

5 x 3 x100%

Back Squat

5 x 4 x 86%

Tempaus