21-15-9 reps for time of:
*deadlift 70kg
*thruster 25kg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Front squat 3 x 3 85%

5 Rounds for time*
80 Double-unders
20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats

• At start and then to start each minute: 3 Bar-facing burpees

Target time. < 14:00 CAP 18:00

Flow. 80 DU, 20 thrusters, 80 DU, 20 PCs, etc.

Barbell options. Heavy weight you could still do all movements unbroken with (IF fresh)
70/52.5kg – 60/42.5kg – 52.5/35kg

Pacing. 1) Stay relaxed on the double-unders, 2) Smart sets on each barbell movement. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so as to get the burpees done fast each minute.
Strategy. Have a plan for how you approach each movement, recognising that you may need to break in the middle of a set to perform the burpees.
As the workout progresses, be prepared to take a little break before the minute to give yourself a buffer on the burpees. You want to ensure you can do the burpees quickly and still transition right back to where you left off.
This workout doesn’t give much room for breaks, so focus on breathing through each rep on the barbell and the rope. The rope will be your only real opportunity to catch your breath, so take advantage of that.

Ski erg 3000m for time

Every 3'min for 4 sets:
2+2 Dual DB Shoulder rack Front Foot Elevated Split Squat RPE 8-9
2 Barbell Sumo Deadlift RPE 8-9

5'min Practice:

Jump Rope Crossovers

Then...
1'min Max reps of:
Jumping Rope Crossovers / Double unders / Single unders

Then...
30"S Max reps of:
Box jump overs

For time
50-40-30-20-10 DU
15-12-9-6-3 DL @ 60%

In pairs AMRAP20min, YGIG
40x Ski/Row/Echo (cal)
30x DDB box step over 2x15/10kg
20x DDB devils press 2x15/10kg
50/100x DU's/SU's

Snatch

A) warm up drill
4 sets of:
2 reps of 4 sec power snatch

*1min rest bw sets
*no tng
*tempo 1-4 from shin to hip
*focus on keeping the shoulders over the bar till the bar reaches the hip extension to get the bar moving vertically

B)
E2minX6
2 power snatch + 1 hi hang sq snatch
*no tng
*start @70% of power snatch 1rm and build up

C)
accessory: core
3 rounds of;
10+10 wood chops
20 hollow rocks
30+30 sec side plank

*rest 30s bw movements & 90sec bw sets

5x90s
Voimakääntö+etukyykky+rive+työntö
15,25

Rive veto stopilla pp + rive + työntö 1+1+1
25,30,35,40,44,45,45

Tempaus pp+tempaus 1+1
15,25,27,29,31

Etukyykky kolmoset
45,55,65

Mini dt + nopeat vatsat