Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

1. 12 cal echo bike
2. 5 ctb+ 4+4 single arm kb ohs 20 kg
3. 12 cal row
4. 8 ttb+10 push ups
5. Rest

A: Snatch 3-3-2-2-1-1-1
B: Leg press
C: Leg extensions
D: Seated Chest press
E: Lat pull downs
F: SA DB rows
G: Rope triceps extensions
H: DB Shoulder flys

A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]

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

B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RM

Goal: you should have about 2 mins left for the bench

C,
For distance:
Sled Drag, pick load: 1x 15 mins
AHAP!!!

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

A: Hip muscle snatch + hip squat snatch + low hang squat snatch
B: Hip clean+ low hang clean+ split jerk
C: Double clean pull+ low hang clean pull @max clean and jerk 5x3

A: Hang snatch pull+ hip snatch pull + hip squat snatch
B: Power clean + squat clean + power jerk
C: Emom 5’: triple snatch balance @75% of snatch

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 84% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
3x5 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Seated 1-arm shoulder press, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold