4x
3 min AMRAP
1 min rest

3 bar MU
6 alt. DB snatch
9 box jump

@ 25/17.5
@ 30/24 "

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start from every amrap beginning
score is the lowest round
focus on fast transitions

3x
1 min easy row
5 push up
7 ring row
20s. HS hold

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EMOM 12
30s. Du's
4 Deadlifts
4 Handstand Push-Ups

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Option 1
107/75kg

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Option 2
75/52kg

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Option 3
50/40kg

Snatch
3 rounds
RPE 6 - 7
A Hang muscle snatch + press behind the neck + overhead squat 3 + 3 + 3 (30 - 50 %)
B Snatch balance x 3 (65 - 75 %)
C Hang snatch pull + hang power snatch 1 + 3 (65 - 75 %)
D Overhead squat x 5
E Core strength

Push press 5 RM, then 3x5 @ 90%

3 rds
10 abmat sit up
25 sec hollow hold
10 leg throw

Clean&Jerk

Shoulder press 2x6, 1x7

E90s x5:
4-6 strict / banded / negative pull up / paused ring row
last set RIR 0-1

Treeni 2
Warm Up
2 rounds
1:30 cardio
20 band pull aparts
10+10 single leg RDL
10 db snatch
10 ring row

Strenght
Deadlift 3x8 reps @moderate heavyish, building in weights
Chin ups 3x8 reps @moderate heavyish 2+ reps RIR
rest 2-3 min bwn sets

Accessory Work
3 rounds
12 weighted box step ups
12+12 single arm db row
alt time full round with partner
3x20-30 russian twits + 10-20 alt leg v-ups
rest as needed

3 rnds of
1 min bike erg
7 banded KB swing 16/24
5 push ups

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For Time (15 min cap)
100 Burpees
Every 25 Reps Athlete must complete 40 m sled pull