With partner AMRAP in 15 minutes of:

5 C&J 80/50kg
*You go, I go

Accessory:
4 rounds of:
8-12 1-arm db. Press
15-25 hip extension on GHD.

Snatch pull + hang snatch
3x 1+2 @60-70% 1RM
3x 1+1 @75-85% 1RM

OHS Technique
5 x 3

Back Squat
Build to a heavy set of 4.
Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
3 x 4 @ 80-90% of the heavy set of 4
Go every 2 mins!

10 x 2 min on / 2 min off (alt. a&b)

A)
15/12 cal row
10 DDB thruster 2x50/2x35lb
rest of time burbees over rower

B)
12 KB swing @32/24kg
40-50 DU / 80-100 SU
rest of time: bike-erg / ski cal

@RPE 4-4.5

Bench Press DB's
4 x 8

3 rounds:

2min shuttle run
2min TGU
2min reverse lunges
2min ergo
2min floor press
- 90sec rest

4 rounds, 2 mins each, for max reps of:
10/7 Machine Calories
15 Pull-ups kipping
max reps in remaining time Power Snatches, 60/43 kg
Rest 2 mins

Every 3 mins for 15 mins.
3 Front Squats,
@80-85% of 1RM

DELOAD WEEK

Every 90s for 3 rounds
1. Bike erg / echo bike
2. Row
3. Shuttle run (1x = 7+7m)
4. AMRAP: 5 KB deadlift+ 5 KB swing + 5/side KB push press 24/16

*Easy / moderate pace