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.

Find your 1RM for day by 4 attempts

Press 2x3
Push Press 3x3
Weighted Pull up 5x1
Superset

Weightlifting - Snatch balance

Skill (quality, load)

Build up to a heavy single snatch balance that moves well.

*Use this as an opportunity to get a lot of good reps in instead of going as heavy as possible.