Warm Up
2 rounds

2 min cardio
5 inch worm + push up
10+10 step back lunges / 20 cossack squats
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
Building to heavy triple on each movement
Squat Clean
Bench Press
Overhead Squat
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

In 40 minutes climb the ladder as far as possible.

3 med ball clean
3 push ups
6 cal ski or run
1 min rest

6 med ball clean
6 push ups
12 cal ski or run
1 min rest

…

Every seven minutes, for 35 minutes (5 sets) of:
Row 750/650 Meters or run 3 minutes
30 Double-Unders
10 Wall Balls (20/14 lbs)
5 Dumbbell Burpee Box Step-Overs (45/30 lbs)

Warm Up
Band Pulls + Banded Hip Activation
then 2 sets barbell warm up for snatch and 2 sets for clean&jerk as coach tells you :D

Weightlifting
6 sets of :
3 position hang snatch (hip, mid thigh, below knee)@40-70% of 1rm snatch
rest 1-2 min bwn sets
6 sets of :
power clean + push press + squat clean + split jerk @40-70% of 1rm clean&jerk
rest 1-2 min bwn sets

Accessory Work
3 sets
5 sharp box jumps
5-10 strict chin ups (band?)
15 fast v-ups/tuck ups
rest 2 min bwn sets

15-12-10-8-6-4-2
increasing weights to max

Back squat
5 x 3

Warm Up
2 sets

2 min cardio
5-10 kb bottom up press R/L
5-10 single arm db/kb row R/L
10+10 side plank hip touches with pause

Strenght
3 sets
6 Tempo Close Grip Bench Press @1-3 RIR (2-3 sec lowering down, pause 1-2s, up)
rest 1 min
8+8 Single arm Elevated Plank Dumbbell Row @2-3 RIR (1-2 sec lowering down, up, 1s hold)
2-3 min rest

Metcon
With Treshold pace through this:
3 rounds
:45 double/single unders
4-6 tempo ring dips / dips / ring push ups
rest 2 min
3 rounds
15/12 calories rowing/ski erg or 12/10 calories air bike
6-8 double db power cleans from ground
rest 2 min
3 rounds
:45 double/single unders
8-10 hardened ring rows
time cap for full set is 20 minutes

6-8sets:

1 squat snatch 75-87%

2s pause knee level

With pair A + B, YGIG

A) AMRAP12 - switch after full rnd
1 hspu
2 hang clean 60/ 42,5kg
3 bar over burpee

5:00 rest

B) AMRAP12- split as needed
50/40 cal erg
30 wallball 9/6 kg
20 db snatch 22,5/15 kg