For time

150 Double-unders
50 Toes-to-bars
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg
50 Handstand push-ups
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg
5 Legless rope climbs
150 Double-unders

Target time. < 16:00 CAP 20:00

Pacing. Break movements into sets appropriately and manage your rests to consistently chip away through the workout.
Strategy. Your strategy for a workout like this is simple: Minimise the overall time you are resting (between sets/movements). You can do this with small sets w/ short breaks, bigger sets w/ a little longer rest or a combination of the two (big set or two to start, then chip away at small sets w/ short breaks). A major key to success is to know yourself and make a plan accordingly. Remember to account for forearm/grip fatigue and how that might compound throughout the workout.
Remember that sometimes: just because you can, doesn’t mean that you should. While you might be able to do the first 150 double-unders unbroken, it might make sense to plan a quick break (75 – 75 or 100 – 50) to set yourself up in a good position for the rest of the workout. Regardless of your plan, be sure to break the sets (in all movements) with at least a couple of reps left in the tank each time. The DB box step-overs will tax the grip quite a bit, so make sure not to hold on longer than you should. When you break, place the DBs on top of the box, shake out the arms then get right back into your set.
Manage your rest on the legless rope climbs. You may need to take a little bigger break between reps to ensure you can get up the rope quickly, and avoid the risk of a failed rep.
Look to get through the final set of double-unders in as few sets as possible. If you trip up or need a rest, take one or two deep breaths, then start up again.

Double-under → Reduce reps (75 to 100 reps)
Toes-to-bar → Reduce reps (30 to 40 reps
Handstand push-up → Reduce reps (30 to 40 reps)
Legless Rope climb → Reduce reps (2-3 legless rope climbs + 2-3 regular rope climbs) → ½ length legless climbs → Regular rope climbs

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00 b/t sets

EMOM20:
a) 3-6 (incline) ball up with controlled negative (~2-4s) / lying ball up
b) 10-20 kbs
c) 6-12 no-jump burpee
d) rest

2-3sets:

10+10 bulgarian split squat
40-60s D-ball hold

Snatch

H2 @ 84-89%
2-5 x 2 @ 75%, E2:00

Work up to a relatively heavy double in the 84-89% range, then perform 2-5 back off sets @ 75%
– Drop the bar between each rep, reset and go

Halting power snatch + halting snatch + overhead squat

5 x 1+1+1 @ 50%+1RM snatch, EMOM

• Treat this as a primer before the main working sets on Part B – Halt at the knee on the halting snatches – Find balance in the middle of your foot while halting and focus on getting acceleration on the bar

Alternating between Shoulder Press & Incline Dumbbell Row ( 6 Rounds )

5 Shoulder Press 70% +
10 Incline Dumbbell Row

Go Every 2:00 ( Total 24:00 )

Max. 25 kg
Snatch balance ja kyykky

B1.

*3 sec pause at the bottom

2+3@barbell, 2+3@up to 70%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

*full foot
4x1@100-120%, jerk-%, rest btw sets 2min