Snatch from blocks (below knee) 6 x 1+ 1 (power + squat) @ 65 - 80 %

2-3 SETS
20 Single DB Curls
20 Single DB Skull Crusher
-Rest :30-
Max Reps Single DB Floor Press (Heavy)*

-Rest As Needed b/t Sets-

*Goal is b/t 20-25 Reps. If 25+ reps are completed use a heavier DB next round. Grab the 'heads' of the DB and press with both hands.

Clean and jerk

6 to 8 x 1 @ 80-90%, go every 1:30-2:00

Slow Pull Squat Snatch

6 x 2, climb in 85%

Go Every 2:00

Snatch Pull

6 x ( 1 + 2 ). First on floor, next ones Low Hang. Target + 50% @ Deadlift

Go Every 2:30

A)
3 sets of:
8/8 single leg deadlift
6/6 half kneeling bottom up press
16 alternating KB pull through

B)
Clean and press ladder
3 rounds of:
1 double KB clean + 1  double KBpress
2 cleans + 2 presses
.
.
5 cleans + 5 presses
*with ascending weight, start light-moderate
Rest 2' between rounds

C)
AMRAP 8'
15 Russian swings
12 push ups
9 goblet squat cleans

AMRAP 10

20 Weighted Box Step-Ups 22,5/15kg ( Box 24/20")
20 Sit-Ups
10 Push-Ups

3-5 sets:
15 KBS (RU) 32/24kg
:45 Sandbag Bearhug Hold 60/40kg
1:00 Forearm Plank Hold
- Rest 1-2min btw sets

Heavy