For time:
70 front squats 70/50kg
- every time you re-rack the bar, do one wall climb

Advanced:
70 front squats 70/50kg
clean the first rep, wall climbs go 1-2-3-…

Tc 12min

TABATA
Hollow Rock
Plank Hold

C&J (heavier weight)

Bench Press

3-3-3-3-3-3

Lift Every 3:00

3x10reps @63-67-71% of 1 rm.
rest 3 min bwn sets.

Right away after snatching :
3x3 reps @ 45-55-65
then
3x3reps @ 75-80-85% (main sets)
Rest 1.5-2.5 min bwn sets. Time limit is 18 mins for back squats. You dont have to do "light squats just put about 45% of 1rm and start working. Save the most rest time for heaviest squats.

3x5 reps, increase load from last weeks sets, make total volume bigger.

4 rounds for time
10 box jump overs
20 kb swing 32/24 kg
50 du

clean + hang clean + jerk
- 6 x (1+1+2)

EMOM 16

1 Minute : 35 Double Unders
2 Minute : 3 Power Cleans 75%
3 Minute : 2 Wallwalks
4 Minute : 1 Power Cleans 85%