Warm Up (15-20min)
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for Power Snatch + Power Cleans

Strenght (20-25 min)
Power Snatch 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes
Power Clean 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes

Accessory Work
3 sets
8-16 alt hand hang clean&push press with db
8+8 single arm db row
8-16 push ups
rest 1.5-2.5 min bwn sets

4 sets:
8 Double DB Seal Row (palms facing)
- Rest 2min btw sets

1x [ 1 Power Clean + 1 Hang Clean ]

10 min to build to today's heavy 1+1.
--then--
3 x 1+2 @ 80-90% of 1, go every 2 min.

1x [ 1 Power Clean + 2 Hang Cleans ]
1x [ 1 Power Clean + 2 Hang Cleans ]
1x [ 1 Power Clean + 2 Hang Cleans ]

Deadlift

6-5-4-4

E3MOM / 1-2 REP IN TANK

Every 3 mins for 15 mins do:
15/12 Row/Ski/Bike or Echo Bike Calories
15 Hand Release Push-ups
15 Toes-to-bars
Remaining time is rest.
Scale reps as needed to make sure you have rest at least 30".

Extra:
Banded Glute Bridge: 3 x 12-15. Rest 60s.

30s on / 15s off for 3 rounds:
a) alt. s.a. turkish sit up
b) kb pass through

Work up to a heavy clean & jerk

1min of power snatches 35/25
2min REST
1min of power snatches 42,5/30
2min REST
1min of power snatches 50/35
2min REST
1min of overhead squat 35/25
2min REST
1min of overhead squat 42,5/30
2min REST
1min of overhead squat 50/35

Every 5min for 5 rounds
21/17 cal row
15 box jump 60/50
9 shoulder to overhead 60/42,5

A) Split jerk
3x3
3x2
3x1
Start 60%1RM and work up in weight

B) Accessory
3 rounds for quality
10-12 seated external DB rotation
10-12/side banded internal rotation