Outdoor E5MOM

Every 5min for 5 sets
16 SA KB Thruster (24/20kg)
50 Du‘s
10 SA KB STOH (24/20kg)
5 Burpees
10 SA KB Hang Squat Clean (24/20kg)

-> scale as needed to finish every set sub 3:30

Big Clean and Jerk sequence

Every 90s for 15 sets

3 sets
5 tall cleans
5 strictpresses in split position

90s rest

3 sets
4 hang powercleans with 2s pause in catch
4 splitjerks with 2s pause in dip

90s rest

3 sets
3 hang cleans
3 splitjerks with 2s pause in catch

90s rest

3 sets
2 hang cleans
2 splitjerks

90s rest

3 sets
1 hang clean
1 splitjerk

Start with 1st weight after empty Bar! Then build up in small steps (max 2,5-5kg increasement per set)

OHS Primer

3 sets
6-8 pressing snatch balance (use lighter bar if needed)

OHS

Every 90s for 8 sets do

1 behind the neck splitjerk
1 OHS

Earthquake Bar Stability training

3 sets

15m Earthquake Bar OH carry
15 banded pullaparts

rest by feel

Front Squat

3 sets of:
3 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min

Try to start a bit higher than last cycle if the RIR allows it with good form.

Snatch

Every 2min for 10 min

1 ps from floor
(Low catch with 3s pause in catch)
1 squatsnatch from floor

Start @ ~ 70% and work up by feel (no fails)

Walking Lunges

3 sets of:
12-16 backrack walking lunges @ 1-2 RIR
Rest 90s

Try to increase from last week