Get your 1RM Snatch and 1 RM Clean and Jerk

Time cap: 5mins

Once you start on the C&J, you cannot go back to make attempts on the snatch.

Sumo Deadlift
Work up to 5 sets of 5 reps at 70%.

21 Hang Power Cleans
6 Toes-to-Bar
15 Hang Power Cleans
6 Toes-to-Bar
9 Hang Power Cleans
6 Toes-to-Bar

Deadlift 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (165kg) / 2x (165kg)

4 rounds for consistency:
800 m run or 50/40 cal row or ski
40 air squats
30 double unders
20 push ups
10 pull ups

3 min rest between rounds.

50-40-30-20-10

DUs
Situps

A.
HS- walk practise for 10-20min

B.
Run
Easy aerobic pace for 45-60min

WOD: Sprint Intervals 4 Rounds

1 Round = Run 2 100m a 85% to 90% then run 1 55m at close to 100%. 1 min rest between reps.

Ran all 100s between 14 and 15 seconds. Ran the 55m between 7.4 and 7.7 seconds

55m - 8.03, 7.94, 7.84, 7.53, 7.43, 7.47 (r1), 7.56 (r2), 7.72 (r3), 7.59 (r4)

1 RM Back squat - 140 lbs

then

5 wall balls (15)
5 push ups
5 supermans

AMRAP 8

Build up to a heavy, but fast complex of:
Push press + Jerk + Jerk BTN