Pause front squat
6x3r @ 65%
3s. Pause at the bottom
2min Recovery

5x5
@76%
Rest 2-3min.

Bulgarian Split Squat 4x8/leg
*Back foot on bench
*Full ROM

superset with:
DB Overhead Press 4x8 (strict)

45-60sec mobility (trainers choice)

4min rounds

25min

2-pos. power snatch (hang-floor) into overhead squat
9x1r+1r
Go every 90s.
1-3 comfortable weight
4-6 heavy-ish
7-9 heavy

1.set
Row 20/15cal
15 x Thrusters (42.5/30)

2.set
Assault Bike 20/15cal
12 x Db Snatch alt (22.5/15)

3.set
Ski erg 20/15cal
9 x C2B

4.set
Rest

4 rounds
24 HBR
24 ABR
10 push ups
10 push presses 55kg/35kg

Partner Wod
8 min amrap
2 Clean and jerk 80/60kg
4 Bar over burpee
6 Air squat

You go, I go

6min AMRAP
10 V-ups/Tuck-ups
10 Walking lunges
10 Box jumps

12 cal Row
9 x Front Squat 42.5/30
6 x S2OH 42.5/30

8 Min Emom
2 Hi-hang snatch + 1 hang snatch 60-70%