push press

4x4

(E2MOM, 1-2reps in tank)

20 Mins working on Bar MU Progressions

5 Rounds;
2 Minutes on : 30 Secs rest.

Post distance combined and breakdown in comments.

Go Every 4th min and alternate A & B
32 Minutes

A. 20 db snatch + 20 wall balls (22.5/15kg & 9/6kg) 3.05m or 2.70m

B. 6 Bar Mu + 20 burpee box jump over

Record total working time. Aim to get the work done in 2 minutes or less.

16 Min AMRAP
3/3 Rope climbs
20 DB step back lunges
30 DB Deadlifts
40 DB squats

DB 2x22.5/15kg YGIG

Overhead Squat
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
Post AMRAP reps in comments

Working on quality
1 clean & 2 split jerks

E3MOM x5:
3 OHS - no pause
- RIR 0, find heavy triple of the day

5x5
Starting with the weight you used on intervals, add weight each set.
Perform sets every 1.5-2 min
Fast feet, move them to landing position. Hang Snatches should be performed anywhere above knee.
Good working weights would be around 50-70% of 1rm power snatch.

tempo snatch + power snatch 4x1+1 @65-80%
snatch 3x1 @85-90%