2-3sets:

10-15 snowangel
5+5 dead bug (slow tempo)

*Cash in: *
30/20cal echo

2rounds:
80 DU
16 double Kb reverse lunge@24/16kg
80m farmer carry
16 double Kb hang power clean

Cash out:
30/20cal echo

Target under 12min, Time cap 15min

4-5sets:

3 snatch balance easy&fast

EMOM / OR E75S

4-5rounds:

30s On / 30s Off
1) echo
2) ttb / leg raises
3) shuttle run
4) DU / practice

TARGET EASY VK, NOT TOO FAST!!

4-5sets:

3 OHS 2s pause

E75s / or E90s

For time:

30 pull up
20 power clean 60/40kg
15 burpee over bar

rest 3min

For time:

30 ttb
20 deadlift @100/70kg
15 burpee over bar

TARGET UNDER 4MIN, TIME CAPS 6MIN / SCALED WEIGHT PC = 50/35kg / DL = 80/55kg

2-3sets:

10 cyclist squat
10-15 GHD hip extension

2-3sets:

10+10 Db seated press
15 snowangel

Snatch grip deadlift

4x3

5s negative / 105-110% of snatch 1rm

EMOM x 10

2 power snatch (2s stop knee level & catch pos.)

65-75% / BE FAST !!!