E3MOM x 5:
45s row, 1 power clean + 1 hang power clean + 3 push jerks

start from 40% of C&J max - increase the weight every round

Practice
Slow motion + Normal speed reps :
-Clean pull
-Clean high pull
-Power clean
-Squat clean

then

Clean Complex
EMOM 14
1) 10 Med ball clean
2) 1 Pull - 1 High pull - 1 Pc - 1 Sc
@ max 40%

Split squat
4x8+8r @ 2 reps in the tank (weight that allow you to do set of 10)
90s. Recovery

2x6min AMRAP (3min rest)
3-6-9-12-15-18reps of:

a) Power Cleans 50/35kg
Toes-to-bar

b) Shoulder to Overhead 50/35kg
Pullups

5 x 2 Tall snatch

20min to build up Clean & Jerk 1 rep max for day.
Rest as needed.

2 x 1,5 min plank hold + 3 min back plank hold + 1,5 min plank hold on toes

AHAP. Keep those elbows close!

10 Rounds for time:

YGIG / round (@22,5kg/15kg)
8 Alt. One arm devils press
10 DB box step over

Timecap 17min

Snatch Balance 2x3 reps @70-75% and 2x3 reps @80% of 1rm snatch
rest 1-1,5 min bwn