Power Clean + Clean

2 x (1+2) x 65%, 3 x ( 1 + 2 ) x 70% (% of power clean)

Snatch Balance

2 x 3 x 60%, 1 x 3 x 65%, 2 x 3 x 70%

Push Press

5 x 5 x 75%

Muscle Snatch

1 x 5 x 60%, 1 x 4 x 65%, 2 x 3 x 70%

3 sets :

15 reverse crunches
10 Strict pull ups

7 rounds for time:

10 kettlebell swings
10 burbees
10 kettlebell squats
10 push-ups

Kb men 24 kg, women 16 kg.

5 rounds:
1min kb sumo deadlift high pull
1min kb squat
1min reverse lunge
1min rest

6-8 sets
20/25 calories of ski erg
perform 10 db squat snatches right after (5 per hand) @12.5-15/20-22,5kg DB
rest 2 min bwn rounds

If you have mobility issues, just go under as much as possible to make it "low catch power snatch"

Keep machine work semi aggressive, good goal would be under 1:15, take few seconds and start those db snatches, try to change the weight to other hand on air and still get those squat snatches done.
Target 2 min on each interval.

6 ROUNDS

Hokihölkkä 1min
Hölkkä 1min
Juoksu 1min
Kävely 2 min

12:00 AMRAP
30 wallballs 20/14
10 power snatches 95/65
400m run or 30/20 cal bike or 500m row

250m run or 10/8 cal bike
Duck walk
10 Cossack squats
10 air squats
Duck walk
250m run or 10/8 cal bike

Backsquat
E3MOM x 4
Round 1-2: 1 rep @ 95%
Round 3-4: 3 reps @ 90%

21-15-9:
KB swing
KB taps in plank

5 x 5 tempo goblet squat
(33X1)

500m row/run
3 rounds
10 kb swing
10 kb push press e/s
10 kb goblet step back lunge

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Gymnastics maintenance

Prone PVC Raise 2x 10, 30s. b/w
HS hold face to wall 3x 30s, 30s rest b/w

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Push ups 4 x 7 30s rest b/w
- use weight on your back if possible
- focus on keeping the hollow at all times