No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold

Muscle clean 1-1-1-1-1 reps

A: Strength
A1: Front squat 3x2 @20x1, all sets should be heavy, rest 20sec
A2: Back squats 3xAmrap @ 40x0, rest 30sec
A3: 3x5 Broad jumps
rest 3-4min
B: Strength
Bench Press 3x6@3030
C: Conditioning
8 MIN AMRAP:
16 Alternating Double Farmer Carry Reverse lunges
8 HSPU
D: Accessory
D1:Dips 3xMax
D2:Banded triceps extensions 3xMax
Rest 2-3 min

A: E3M for 12min
3x Back squats @ 85%
D: 4 RFT:
25 Calorie Row
20 Wallballs
15 C2B

A:Open 16.4"
13min amrap:
55 Deadlifts 100/70
55 Wallballs
55 Calorie Row
55 HSPU
Or
13min amrap:
11 Dead lift
11 Wall balls
11 cal row
11 HSPU

A: 4min amrap
21 Power clean 50/35
18 TTB
Amrap Row for cal
4min rest
4min amrap
15 Power clean 60/40
12 TTB
Amrap Row for cal
4min rest
4min amrap
9 Power clean 70/45
6 TTB
Amrap Row for cal

A:E3M for 15min
Build up to heavy 1 rep CGBP in 5 sets

B:15min amrap
1 rope climb
5 push press 50/35
5 box jumps
2 rope climb
5 push press
5 box jumps
3 rope climb
5 push press
5 box jumps
etc…

A: BB cykilng
10min emom:
3x T&G power snatch
5 burpees

B: 5rft:
6 OHS 50/35kg
8 CTB
15/12 cal row

5km row
20min timecap

A,
Snatch 1x3

Use the heaviest weight you can for the set.

Find a heavy set of 3 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
5 rounds for time of:
15 Toes-to-bars
Sled Push, pick load, 15m
Bear Crawl, 15m
50 Double Unders

Sled Push- moderate

Goal: Sub 15 min

D,
3 rounds for quality of:
3x 3 Way Shoulder Raises, pick load
10 Kettlebell Seesaw Rows, pick load