4 rounds of:
5 Ab-wheels
7 strict T2B
10 Hollow rocks
20m + 20m heavy KB Suitcase carry
Rest

Press in split
5 x 2 @ 9RPE

Hang power clean, front squat & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge
3 x 10 (5 each leg) @ 9RPE

Optional accessories

100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

Deadlift on a plate 5-5-5-5 reps

A)
DB snatch 10-8-6-4-2/hand
Between:
- 6 T2B/12 v up
- 6+6 weighted backward lunge

B
4 rounds ygig: full round
- 10/15 cal row
- 10 sit up

4 rounds ygig: movement
- 8 DB OH press
- 10 KB swing

4 rounds ygig: full round
- 6 DB devils press
- 10 wallballs

4 rounds ygig: movement
- 4 burpee
- 10 air squat

*split alternating both side double sets
2-3x1x[1+1+2]@barbell, 2x1x[1+1+2]@50%, 2x1x[1+1+2]@60%, 2x1x[1+1+2]@70%, 2x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

Kettlebell clean and press 5 x 5 (one arm at a time).
Rest 2 min. After each set.
Start light and do 5 sets with climbing weights.
Main focus on getting the technique right for the clean and using full range of motion in the press.
No push pressing.

Muscle clean primer
3 x 3 empty barbell

Jerk dip & split jerk
5 x 1 @ 85% of 1RM split jerk

Clean, hang clean & front squat - build to a heavy complex

Back squat
1 x 8 @ 65%
1x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Optional accessories
DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

Tabata for 8 rounds *work 0:20, rest 0:10

Abmat sit-ups

Snatch pulls
5 x 2 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 2 @ 80% of 1RM snatch

Tempo front squat - 5 seconds on the way down, controlled on the way up
5 x 3 @ 60% of 1RM front squat

Optional accessories

Lat pull down 3 x 10 @ 8RPE
DB upright row 3 x 8 @ 8RPE
Press ups 3 x 10 (add weight to back if possible) 9RPE