Skill working
One arm DB hang clean&push press/jerk/split jerk
1st - test hang clean + push press
2nd - hang clean & push jerk
3rd - hang clean + split jerk
Every rep alt hands so you have to learn how to switch DB to other hand while doing reps. Good amount 10-12 reps at one set (alt hand so 5-6 reps each hand). Also Find medium heavy weight for today main workout.
Total time about 15mins.

1a) Close Grip Floor Press: 4 x 5. No rest.
1b) DB Hammer Curls: 4 x 10. Rest 60s.

Metcon:
30 thruster 40/30
30 T2B
20 thruster
20 T2B
10 thruster
10 T2B
(cap 8min)

1A) bulgarian split squats 4x(3+3) x 30% of BS 1 RM
1B) back squats 4x3x65%

Sumo deadlift 3 x 5 (Add 5kg to last workout)

Front squat 3x3 (Advanced). Add 2,5-5kg to last workout.

5x3 snatch balance.

Working on the receiving position and locking out the elbows. Load by feel

Weightlifting - Jerk

Metcon (quality)

EMOM for 12 minutes of:
2 push jerks

*Choose a moderate weight that moves fast.

Accessory:

3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws
Rest 60-90s between rounds.

20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)

then

Remaining time Max Rounds of:
4 Strict HSPU
8 C2B Pull-ups
12/9 Calorie Bike/Row/Ski/1 x Stairs

• sHSPU Options: Floor, 1-3 white pads, box pike push-ups, pike push-ups, regular push-ups
• kCTB Options: 4-8reps, kipping pull-ups, :16 Chin Over Bar Hold + 16 Kip Onlys, Ring rows with pause

3 rounds
8-10 reps / side - one arm db row
8-10 reps / side- one arm db bench
16-20 weighted abmat sit ups partner holds you legs.
rest 2-3 min / do 1 round alt time with partner.