Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

A:Snatch pull+power snatch+ squat snatch
B:power clean+ double push press
C: Emom 5’: Triple power clean increase weight

FOR TIME:

3 - 6 - 9 - 6 - 3

40/30kg

Power Clean
Front Squat
Thruster
Push Press

3:00 Echo bike + 3:00 Row @ easy pace
+
2 – 3 Rounds
8 Tabletop pulses
6 Arch rocks
4 Burpee box jumps (build box height)
+
Build to working weight for deadlift*
* Between sets, practice/set up for the burpee box jump
– Burpee – practise, test both popping up and stepping up styles
– Box jump over – practice, drop down vs step down
– Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+
2 Rounds
10/7 (cal) Echo bike
3 Deadlifts @ workout weight
3 Burpee box jump over, 24/20”

Warm-up
5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
10/side Xiao Pengs
5 Scapular pull-ups
30 Speed rope skips
+
Build to workout weight for squat snatch
* Prep the double-unders and rope climb between sets
+
@ workout weight
30 Double-unders
2 Squat snatches
1 Rope climb, 15′

5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 AbMat Sit-ups
5 Dumbbell Box Step Overs

Dumbbells: 23 / 16 kg's
Box: (24"/20") 

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
6-8 step back lunges @semiheavy
rest 1 min
8-10 strict hspu / Box Hspu / z-press
rest 2 min

Metcon
3 sets
1 min max calories rowing
1 min max reps of walking lunges
1 min max reps small kip knee raises (almost like strict ones)
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 30-90s Elbow Plank
C. 8-12 Barbell Upright Rows

extra

for reps:
40s ON, 20s OFF x14 (7 rounds)
1) burpees
2) bike cals