RestDay!

4 Sets Of:
5-7 Strict Pull-Ups

12' AMRAP
10 dbl KB swing
10 dbl KB power clean
10 push up

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x2 power snatch + 2 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x4 reps@75-80-80-80% of 1rm
rest as needed bwn sets

Metcon
8-10 min emom of:
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.

Do some overall mobility and activation as you like.

Kisalijat active recovery day
1-2-3-4-5 minutes of light pace cardio
assault runner
bike erg
ski erg

Others

2-4-6-8 minutes with same machines

W/U - 500m Row
3 rounds
5 Strict Pill Ups
10 Press behind the rear
15 Squat

Skill - Back Squat
5x45 (65)
5x45 (65)
3x65 (90)
2x75 (105)
5x85 (120) x 3 rds

Then

Rope climbs

WOD - "Brehm"
For time
10 Rope Climbs
20 Back Sqait w/ 50% of 1 50%
30 HSPU
40 Calorie Row

5 sets:
2min Row
50 DU

2min Rest

5 sets:
2min Ski
15m DB Walking Lunges 2x20/15kg

2min Rest

5 sets:
2min AB
10 GHD Sit-ups

Emom15
1: 15 air squat
2: 12 oh straight leg sit up
3: 12 push up
4: 15 wb
5: :40 machine

3 hang high pulls
2 hang snatches
5 dips on paralette

Cool down :
2 k row

Row result : 10.45
Technique : BB
Dips: black rubber bands

Warmup:
Thrusters w/partner to Bring Sally Up

Strength:
Cleans
2-2-2-2-2-2-2
65-65-65-85-100-115 (1)-120 (F)

WOD:
for time
800m run w med ball (14)
50 pushups
50 situps
50 air squats
80 DU (240 SU)
25 pullups
25 box jumps (20)
80 DU (240 SU)
10 snatches (95--did 65)
800m run w med ball (14)

28:30