Back extensions

3 x 15 @ bodyweight, rest 1:30-2:00 between sets

Overhead squat

3 x 5 w/ tempo 21X1 @ RPE 6-7 (3-4 RIR), go every 2:30-3:00

Tempo 21X1 = 2 sec down, 1 sec pause, fast up, 1 sec pause

Snatch pull w/ 2-sec pause @ below the knee

4 x 4 @ 85-95%1RM snatch, go every 2:30

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch
+
Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x2 power cleans + 2 push jerks @light/moderate weight
3-4x1+1 squat clean + split jerk @moderate/heavyish
rest 1.5-2 min bwn sets

Metcon

15-12-9-6-3 reps for time
Deadlifts @light/moderate weight (max 50% of 1rm)
HR Push Ups

Bulgarian Split Squats w/ DB´S or KB´S

5 x ( 5 + 5 ) Go every 3:00

Intervals
6 x 2min On 2min Off

~1:20 Machine Work
Set of Your Skill Movement

Push The Pace Pretty Hard On Machine

2× 1+3@barbell, 1+3@up to 71-73%, sn-%, rest btw sets 2min

*each rep starts from the shoulders - no Touch & Go

5@up to the maximal weight of the day - nearly 5RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-5min

tempo power snatch + tempo squat snatch 5x1 @ moderate

8'AMRAP
12 deadlift
9 lateral burpee
6 pull up

2-3sets:

8+8 s.l romanian deadlift
15-20 banded pull apart