A,
Hang Clean & Jerk 2-2-2-1-1

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

3 secs lowering to the hang then GO! Regular tempo on the split jerk

B,
3 rounds for time of:
21/17 Assault Runner Calories
15 Bar Facing Burpees
9 Front Squats, 84/57kg

Goal
Sub 12 min

C,
Zercher Carry 1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3x 30m

105 min
WU for 15 min
1.Weightlifting
Snatch WU
A. Hang clean 9x1 @ 65 % + 1 RM, EMOM, move up on weight every 3 min.
3x45 3x52.5 3x57.5
B. Snatch
Build to a heavy double for the day

2.SPP (Conditioning)
A. 3 rounds for time:
90 DU
30 C2B > 10 strict pull ups, torn hand
15 deadlift @ 85 kg > 60 kg
Result: 11.44
171/184

3.Cool down
5 min AB, LF

8 ohs 35 kg
10 wall ball 6 kg
35 sec lankku

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups

12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg

5 kierrosta
For time:
500m Row
10 Burpee Over box (24inc)
20 x 20m shutle run

I did this conditioning WOD after the 10 sets of 3 Front Squats after power cleaning them.
This workout is great, especially after the weighted FS WOD I did initially.
perform 4 rounds of the following:
10 reps of Goblet Squat (sing 70 lbs dumbbell)
10 HSPUs
10 KB Swings (using 70 lbs) - (I used same dumbbell)
5 Deadlift using 225 lbs
This is for time.

Jog 40-50 minutes @ HR Zone 2-3

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike

3 rounds for time:

6 deadlift with stop
10 toes to bar
14 double dumbbel lunges

rx: 100/60kg, 25/16kg