5 sets of
Power clean + push jerk 2 (1+1)

3rounds:

10+10 Db press
10+10 suitcase deadlift

EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead @43/30kg
MIN 2 - Max Burpee Box Jump Overs @60/50cm
MIN 3 - Rest

GTOH: your choice for Snatch or Clean & Jerk
RPE 8-9

POST-WORKOUT STRENGTH
EVERY 4:00 x 3 SETS
12 Total Seated DB Alt. Arnold Presses
10 DB/Plate Reverse Flyes
20 Alt. DB Slides
Rest w/ Time Remaining

RPE 5

3 sets of:
3 x [1 Muscle Snatch + 1 Snatch Drop] @50-60% 1RM Muscle Snatch
- Rest 1-2min btw sets

Power Snatch
1 set of 3's @70%
1 set of 3's @75%
4 set of 2's @80%

5 Sets:
10 Deadlifts + 5 Seated High Box Jumps 80/60cm
- Rest as needed, full recovery

Set 1: @60%
Set 2: @65%
Sets 3-5: @70%

5 sets of:
5 Tempo Front Squats
- 3s down, 3s pause
- Rest 2-3min btw sets

Set 1: @55% 1RM Front Squat
Set 2: @60%
Set 3-5: @65-70%

Bar muscle up
- tekniikkaosuus
- 3-5 x 1-5 Bar mu/ banded/ jumping

4 rounds for quality
1-5 bar mu/ kipping pull up/ butterfly pull up/ strict pull up
5 + 5 dB hang split snatch
5 + 5 turkish sit up

9x
2min ON/2min OFF

3x11m Shuttle Run
+
A) 10 Wall Balls + Max Cal BikeErg
B) 10 DB Snatches + Max Cal SkiErg
C) 10 KB Swings + Max Cal Echo Bike

All For Time:

3 rounds of:
2 x 7,62m DB Walking Lunge (hang position)
20 T2B

Immediately followed by:

2 rounds of:
2 x 7,62m DB Walking Lunge (rack position)
15 C2B

Immediately followed by:

2 x 7,62m DB Walking Lunge (overhead position)
10 BMU

Timecap: 20min

Weights:
Teenagers 16-17, Masters 35-54:
♀ 2 x 15kg DB
♂ 2 x 22,5kg DB

Teenagers 14-15, Masters 55+:
♀ 2 x 10kg DB
♂ 2 x 15kg DB