4 sets for quality:
front rack reverse lunge x 3 (per leg)
30 s rest
ring dips x 3-5
30 s rest
weighted pull up x 3
60 s rest

EMOM 12

Odd : Chest Supported Dumbell Rows x 6
Even : 35 Double Unders

WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski or Bike (Easy)
MIN 2 - 5 Clean Grip Deadlift + 5 Hang Power Clean + 5 Front Squat
MIN 3 - :50 Row, Ski or Bike (Moderate)

MIN 4 - 10/8 Lateral Burpee Over Bar

WORKOUT

EMOM x 35 MINUTES (6 ROUNDS)

MIN 1 - 15/12 Cal Row, Ski or Bike
MIN 2 - 6 Deadlift + 5 Hang Power Clean + 4 Lateral Burpee Over Bar
MIN 3 - Rest
MIN 4 - 15/12 Cal Row, Ski or Bike
MIN 5 - 6 Front Squat + 5 Shoulder to Overhead + 4 Lateral Burpee Over Bar
MIN 6 - Rest

50/35kg

*Scale the Loading & Reps so that you are able to Complete all the Reps in 01:00 Time Frame Each Minute on the Barbell.
Calories should be done in :50 Time Frame.

Snatch

2-3 rounds:
20-30s side planks
40-60s plank hold

CF Open 24.1

Clean and jerk

7 to 10 x 1 @ 70% go EMOM

A) Rowing Technique

B) Rowing Intervals

10x 40s on/20s off

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

For time:
40 double unders
30 wall balls
20 box jump overs
10 ground to overhead
5 burpee pull ups
10 ground to overheads
20 box jump overs
30 wall balls
40 double unders