A: Hip squat snatch + Hip power snatch
Up to heavy
B: Clean pull Hip technique
C: Power Clean + Clean

Tabata 8rounds 20on/10off
Alternate exercise
DB biceps curls
Banded triceps extensions
Situps

Eilinen/Lepo

5 Rounds:
12 Burpee Box Jump Overs
9 Bar Muscle-Ups
X Clean and Jerks

Round 1 - 15 Clean and Jerks 60/40 kg
Round 2 - 12 Clean and Jerks 70/45 kg
Round 3 - 9 Clean and Jerks 80/50 kg
Round 4 - 6 Clean and Jerks 90/55 kg
Round 5 - 3 Clean and Jerks 100/60 kg

(Time cap: 18min.)

RestDay!

A,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m
12 Deadlifts
12 Ring Muscle-ups
Run, 400 m
9 Deadlifts
9 Ring Muscle-ups
Run, 400 m

Goal: sub 14 mins

B,
Each for distance:
Ruck: 1x 40 mins

Specify load in notes.

C,
Post workout
Hip Extensions 3x15

Rest as needed between sets.

A,
Hang Squat Clean + Split Jerk 3-3-2-2-1

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

B,
Clean Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

Use 100% of your max clean.

C,
Every 1 min for 12 mins, alternating between:
1.min: Run, 200 m
2.min: 20 Box Jumps @60/50cm
3.min: 20 Kettlebell USA Swings 32/24kg

D,
5 rounds for quality of:
3 Strict Deficit Handstand Push-ups @10/6cm
5 Strict Handstand Push-ups
3 Strict Chest-to-bar Pull-ups
5 Strict Pull-ups

Every time you break a rep scheme from a movement complete:
20 Double Unders

Build to a Heavy Single

For Total Load: 
5 Sets of 2 

• 3 rds:
  1min. Row/Bike
  7-10 Squat
  7-10 Push up
  7-10 Ring row

• Mobility...

• Work on:
  Clean & jerk / Muscle up / Burpee Box jump over