Every 90sec for 9 set:

Hang Squat Snatch + Squat Snatch

Drop and Go.

RPE 4-5

WOD (S):
EMOM 40
1: 10 deadlifts (you choose the weight)
2: 10-12 burpees
3: 10-12 heavy KBS
4: rest

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

4 rounds
8 C2Bs
10 push ups
12 deadlifts 100kg/70kg

4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or self-assisted)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.

Work up to a heavy Complex of:
2x Power Clean + 1x Front Squat + 1x Jerk

E2MOM for 10min (5set)

3 TnG Power Clean

RPE 4-5

40m Farmers Carry & 40m Prowler Push.

”Johnny Cash”
4 Rounds for time:
15 T2B
15 Hang Power Cleans (52,5; 35kg)
15 Push Press (52,5; 35kg)
15 Box Jumps w.Step Down (60, 50cm)
15 Overhead Squats (52,5; 35kg)

Time cap 21 min

Hang Power Clean: 1RM. Rest 2:00
Beginner: 6 x 3 focusing on technique Rest 90s.