Work up to a heavy complex in 12min
1 snatch pull
1 snatch
1 overhead squat

3x 8-10 Push press
- lepo 2min
- vakiopaino

Every 90 seconds for 12 minutes: 1 power clean + 1 push jerk (3x1@70%, 3x1@75%, 2x1@80%).

3 sets of
4/4 Front Rack Lunges
8-10 Pendlay Rows

5x2 @60%
3x1 @70%

WEIGHTLIFTING

High Hang Squat Snatch (pockets) + OHS

Every 60-90sec x7

Go by feel, add loading to each set. Find heavy of the day.

4 x e4m:
5 barbell hip thrust @ RIR 2-3
8-12 weighted box step up alt. @ moderate to heavy
1 set strict t2b @ moderate

4 x e3m:
6 bench press @ RIR 2-3
6-8 deficit ring row @ (2s pause top)

STRENGTH

Deadlift 3x7, RPE 3+ to 4

Rest as needed between

Partner WOD

AMRAP 15
30 Shoulder to Overhead 60/40kg
30 DB Snatches 22,5/15kg
30 Toes-to-bar
30 Calories

For time :

150 burpees
150 wall-ball shots 20/14p

Partition the reps as needed to complete the work as quickly as possible.