Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm db row
16 air squats

Skill
Handstand push up training for 10 minutes

Strenght
Thruster 5x5 reps@building in weights
rest 1.5-2.5 min bwn sets

Metcon
2x40 sec jump rope + 10 double db/kb push press
2x40 sec jump rope + 10 double db/kb front squat
2x40 sec jump rope + 10 double db/kb thrusters
you go, i go alt time with partner always 1 set.
scale jump rope to cardio machine if needed.

Max Dips

3 sets of 8 reps of snatch deadlift

A.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1 80%×2 85%×1 90%×1

B.1) Clean & Jerk
60%×2+1 70%×2+1 80%×2+1 85%×2+1 90%×1+1 80%×2+1 85%×2+1 90%×1+1

C.1) Front squat
60%×3 70%×3 80%×3 85%×3 90%×2 80%×3 85%×2

D.1) Strict press
4×3 heavy

E2MOM x 5-8

20-30s hollow hold, remaining time easy pace bike (recovery zone)

A, 15 Mins to find
Daily max of :
1 squat snatch
2 snatch balance
3 OHS
Build up in 5-6 sets
2 mins rest btw Heavy sets

B,
EMOM 10 mins
2 Snatch @ 75% of 1RM
- any style ( try to go for squats)
30 single under
EMOM 10 mins
2 Clean & Jerk @ 75%of 1RM
- any style ( try to go for squats)
30 single under
NO REST BETWEEN EMOMS

A.) Hang power snatch below knee
1.) From Barbell up to 60%
2.) 60%×3 65%×3 70%×3(×2)

B.) Power clean & Power jerk
1.) Building weight up to 60%
2.)
60%×(3+2)×1 65%×(3+2)×1 70%×(2+2)×2

C.1) Snatch high pull
4×4

D.1) Back squat
60%×4 70%×4(×2) 80%×4 85%×4 80%×4

E.1) Press
4x4

Every 2.5 min 5-6 rounds

1 snatch 80% ->

3 rounds
3 point dB row 12+12
Upright row x 15

4 rounds
Seated pull down band + stick x 15
Barbell hip thrust x 12

4 rounds
Barbell back extension x 10
Shoulder shrugs x 10

Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Bench Press 5x5reps, try to use same weights than 2 weeks ago on normal bench
perform 3-5 fast strict pull ups right after bench pressing
rest 2-3 min
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate bike erg
2) 45s moderate ski erg
3-4) 2 rounds of cindy (time cap 1min 30s)
5 pull ups + 10 push ups + 15 air squats (scale to 4-8-12 reps if better)

Accessory Work
2-3x15-20 single arm bench press with dumbbell
2-3x15-20 reverse hyper
2-3x 20 alt leg v.ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed