Choose ONE of the following sports:
Swim 30mins @ 85-90% desired race pace
Bike 30mins @ 85-90% desired race pace
Run 30mins @ 85-90% desired race pace
Row 30mins @ 85-90% desired race pace

Power Snatch + Jerk behind neck (snatch grip) + OHS

2 x (1+2+1)@70%
2 x (1+2+1)@75%
2 x (1+2+1)@80%
2 x (1+2+1)@85%

165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round to comments.

Etukyykky x 3

6 x E1,5MOM
korota joka min. Aloita 60 %sta

For total time:

4 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

1min rest

3 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

1min rest

2 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

Olympic Lifting

Snatch Deadlift shrug from top of Knee ( From Boxes)
5 x 3 @ 75% 95#

Clean Shrug From top of knees ( on Boxes)
3 x 3 @ 65% ( Pause at top of shrug for 2's each rep) 105#

Gymnastics

Chest facing wall Shoulder taps + handstand hold
15/15 + 30's handstand hold x 5 Rx'd
(20 hollow rocks + 15 tuck crunch + 20 Arch Rocks ) x 4
15+ 15+ 10 Reverse Rev Lifts on GHD

Metcon

7 Rounds
6 Alternating DB Snatch 65/40lbs
5 Box Jumps 30/24" ( Step down)
7 Burpee Pull-ups

Sub'd 6 Rounds
20 Alternating DB Snatch 35#
10 Burpees

Weightlifting
Snatch - (40kgx3x2, 50kgx2x2, 60kgx1, 65kgx1, 70kgx1, 75kgx1x2)
C&J (50kgx1+3, 60kgx1, 70kgx1, 80kgx1, 90kgx1, 95kgx1)
3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)
3x10 KB Weighted Situps (24kg) + 5 Single-Leg Hip Thrusts

A. CJ - build to a moderate 2 in 10 min SCORE: 245
B. CJ - 1 emom - 80% 1RM - 8 sets SCORE: 205# 3 sets, 225# 3 sets
C. PS x 1/Sn Bal x 3 - build to a solid 3 in the Sn Bal - low/moderate high speed
SCORE: 175#
D. build to a 5RM per arm in the TGU - KB

Notes:
- work on what is needed in 80% work for your CJ "perspective"
- make the Sn Bal fast and efficient, NOT based on load
- bell does not touch floor for TGU 5RM's

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Increase weight

35, 55, 60, 65, 70, 75, 75, 80, 85, 95

3 sets; no rest:
10 Back Extensions
12 Sit Ups
14 double under
time: 2:55

3 rounds:
Deadlifts x12 (155#)
bench press x5 (155#, 175#, 185#)

dips/pull-up:
23/8, 8/5