4 rds for upper body push/pull

Jerk Grip bench press 5 reps AHAP

rest 1 min

supinated grip barbell row 10 reps

rest 90 sec

Bench Press & triceps press

5x5@every set as heavy as possible, after every sets perform 10-15 Db triceps press

SO 3:30

15min EMOM:

1) 5+5 DB Snatch (alternate arms)
2) 5-10 HSPU
3) 10m Front Rack Walking Lunge with 2xKB

Scale if needed. Not all out effort. Move well. You should have 20- 30sec rest from each minute.

EMOM 2 x 5
Power clean + 2 FS + split jerk

-prossat 75-85% 1 RM

EMOM 8:
2 Cleans 80% 1RM

Same weight on all sets.

FOR TIME

Row 750/700m
3RDS
20 push ups
25 KB swing 32/24kg
30 Air Squat

EMOM 2 x 5 sets
Hang power clean 2 reps @ 75-85% 1 RM Power clean

2-3 rounds
60-80m farmers walking
10+10 half kneeling 1 arm DB press
10-15 hardened ring row
rest 2-3 min and repeat
3rd round might go a bit over 1h class. Sometimes it goes.

6-8 strict L-pull ups / strict c2b / strict pull up
Perform set every 2 min for 10 minutes (5sets)

Snacth + clean & jerk technique:

3-5 x Snatch below the knee + halting snatch 60-70 %

Then

3 x Hang clean + clean + 2 x split jerk, 60 - 70 %

Then build to 1 heavy clean + 2 x split jerk set.