Front Rack Reverse Lunge
10 min to build to today's heavy 5+5.
--then--
3 x 5+5 @ 80-90% of today's heavy.

4-5sets:

3 muscle snatch + 3 snatch balance (easy&fast)

Warm Up
3 min easy cardio

2 Sets
10+10 single leg hip bridges with pause
30 Sec Front leaning on rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Weightlifting
3 sets
3 Power cleans @60-67% 1RM Power Clean
2 Power Clean @68-75% 1RM Power Clean
1 Power Clean@75-83% 1RM Power Clean
rest 20-30 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Accessory Work
3-4 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets

4 rounds for time of:
75 Double Unders/sc: 50 DU or 100 single under
15 perfect Push-ups/ sc: incline push ups
10 Power Snatches, 43/30 kg

Timecap: 12 mins

AMRAP 15 mins
9 Strict Pull-ups / toe spotted / floor supported
15 Hang Power Snatches, 30/20 kg
21 Wall Balls, 9/6 kg,

Goal: 4+ rounds

EMOM 10 mins :

1x [ 1 Snatch Pull + 1 Hang Power Snatch ], pick load
Start at 60% and add weight each minute!

4 x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Burpee over the rower
10 cal row
15 medball clean@9/6kg

5x5
@70%
Rest 2-3min.

*tc ~20min

2x1x[1+2+3]@barbell,
1+2+3@up to the maximum of the day, then do 1+2+3@90% of that max, jerk-%, rest btw sets 2min

4 rounds, 2 mins each, for max reps of:
50 Double Unders/ 75 Single Unders
20 USA Swings@24/16kg
max reps in remaining time Toes-to-bars
Rest 2 mins