otm 12:
squat clean + 2x push press + jerk

weightlifting:
10 x 3-position snatch:
hip-knee-floor

snatch high pull
3x3 (heavy)

5 Sets For Load:
3 Power Cleans +
2 Split Jerks

3x10 Hack squat

Elevate heels on 20kg plate

EMOM 16
1. 3 Wall Walks
2. 30 Double Unders
3. 10 Pull-ups
4. Rest

5 x Every 2:00

12 Wall ball 9/6kg
12 Goblet alt box step up 24/16kg (60/50cm)

For quality and speed

EMOM 40

6-12 reps

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

5 rounds, 30 s on, 30 s off:

• Wallballs
• Toes to bars
• Row for calories
• Power cleans 60/42.5 kg (~50% 1RM)