Push Press
5-3-2-1-1-2-3-5

Power Clean into Front squat + 2x Jerk
10x1+2 @ 65-75%
Go every 60s.

2-5 rds for quality:

10+10 single KB front rack lunges
8+8 weighted box step ups
20 weighted cossack squats - plate in front with straight arms
10 incline bench dbl DB rows
10+10 single arm db delt. flys

12 AMRAP:

10 weighted box step overs
50 DU
10 alt. DB snatches.

RX´d: 1x 22,5/15kg DB

EMOM 12

1) 6-12 Hand release push up
2) 30 DU

3-4 rounds of
5-10 strict pull ups / ring rows
10/10 one arm DB press
10 Skull crushers
10 Bicep curls

Rest as needed

Work up to a heavy complex of
Snatch High Pull + Hang Power Snatch + Overhead Squat
+
1min max reps of Snatches @60% of todays heaviest complex.

Strength (load)

6 sets of 4 front squats. AHAP. Lift every 3:00.

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

Strength

4x3-8 strict pull up (weighted if needed)

• 
  

For quality 20min

1) 8 snowangel
2) 8 Double kb/Db row
3) 10-16 russian twist
4) 1-2 rope climb

10 Min AMRAP;
20/15 cal Row
10 burpee box jumps

Switch after each full round. Go hard!