9-12 set, every 60-90sec:

Hang Squat Clean (Below the knee) + Squat Clean + Jerk. Drop and Go.

1-3 RPE 3
4-6 RPE 3-4
7-9 RPE 4
10-12 RPE 4-5

Find heavy of the day.

Deadlift
1x3@70%
1x3@80%
1x3@85%
2x3@90%

SO 3:00

3 rep max deadlift 3 RM

12 Min AMRAP:
5 Bar MU
15 Wall Balls

Alternate for 15 MINS ;
1. 10-15 box jumps
2. 12 db snatches
3. 20 Air Squats

3 rounds for quality

7 romanian deadlifts (60%)
9 heavy wallball shots
12 DB front rack lunge (2x 50 / 2x 35 lbs)
15 weighted abmat sit ups

In abmat sit up, use a plate (5-15 kg). The plate must touch the floor in the beginning of the sit up and the arms must extend straight over head in the end position, when sitting up.

Amrap 7

35 DU
11 Thrusters @35/25kg
7 Burpee box jumps

Working through the following for 30Mins
1. 10 Power / muscle snatch 35/25kg
2. 15 Air Squats
3. 5-10 strict T2b
4. 10-15 Wall Balls
5. 6/6 Kb overhead squat
6. Rest

12-9-6-3

This can be done with DB or KB

DB snatch right arm
DB OHS right arm
DB snatch left arm
DB OHS left arm

Max DB weight 25/20kg

Max KB weight 24/16kg

Timecap 10 minutes

5 - 7 x 2 hang snatch

Find the weight that is technically challenging (eg. you are afraid to squat snatch and begin to power snatch instead) repeat with that 5-7 times, aim to improve the technique.