25 bar-facing burpees
15 deadlifts (55/85 kg)
10 strict pull-ups

Scaled WOD
5 rounds for time:
10 bar-facing burpees
10 deadlifts
10 ring rows

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
muscle snatch + tempo power snatch + tempo low hang snatch + hang snatch
3-4x1+1+1+1 reps @35-55%
Power snatch + Hang snatch + Low hang snatch
3-4 x 1+1+1 reps @60-75%
Tall snatch
3x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

muscle clean + slow power clean + slow low hang squat clean + push jerk + split jerk // (slow excentric dip) + (pause on catch) // on both jerks
3-4x1+1+1+1@35-55%
Power clean+ Low Hang squat clean + push jerk + split jerk
3-4x1+1+1+1reps @60-75%
rest 1.5-2 min bwn sets

Metcon
1 set at 80-90% effort on each 20 sec piece
Tabata (8x20 sec on / 10 sec off)
Echo bike

Establish your 5 RM sumo deadlift of the day.

You can restrict your workout by setting a time limit for your performance.

Every 6 mins for 24 mins do:
Run, 400 m
25 Sit-ups
25 Wallballs, 9/6 kg,

Accessory
For quality:
50 L/50 R Side Plank Hip Raises
30 Windshield wiper

Split up as desired!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min

Hi hang snatch
3-4x 3

Snatch pull + power snatch + snatch
4-5 x 2+1+1

Snatch pull
3-4 x 2

Snatch balance
4x 3

AMRAP60
-2k row
-2k ski

Sub 108bpm.

EMOM 36

Minute 1 : Row 15/11 Calories
Minute 2 : 12 Wallball Shots
Minute 3 : 14 Hang DB Snatch 15/10kg
Minute 4 : 7 Burpees Over DB
Minute 5 : 18 Reverse Lunges
Minute 6 : Rest

5 sets:
1 Squat Clean + 11/4 Front Squat + Split Jerk @75+% 1RM Clean & Jerk
- Rest as needed btw sets

3 sets:
10 Strict Ring Rows (feet elevated), no assistance from the hip
10 Ring Push Ups
- Rest as needed btw sets