Back squat 4x6 75%

With a running clock, every minute perform 1 lift and add 5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score is your total weight

7min AMRAP
35 x Double Unders
9 x Hang Power Cleans 60/40kg
6 x Burpees

For time:
5 Clusters 60/40kg
10 Pullups
15 Deadlifts
20 Lateral Jump Over Bar
15 Deadlifts
10 Pullups
5 Clusters

5 x 3

4 Rounds for quality!
3 Rope Climbs
6 Strict HSPU
9 Strict Dips
30 Double unders

Think about moving for quality! Time cut off is 14 Mins

High Hang snatch + snatch balance x 5

Some important mobility exercises and Overhead Squat technique.
And ofcourse... a sweaty workout..

10 Min EMOM
ALternate;
1. 16 8/8 KB Snatch 20/16Kg (scale to c&j if needed)
2. 15/12 Cal Row

Rest 4 mins
10 Min EMOM
1. 10-15 Burpees
2. 40 Double unders

5 kierrosta
7 maastaveto @70% 1RM
21 tuplanaruhyppy