A. 5 Rounds For Time of Snatch Balances and Overhead Squats

1 Snatch Balance
3 Overhead Squat

B. Hang Snatch High Pull 5-5-3-3

5 Hang Snatch High Pull
5 Hang Snatch High Pull
3 Hang Snatch High Pull
3 Hang Snatch High Pull

C. 6 Rounds For Time of Snatches and Snatch Grip Deadlifts

8 Snatch
10 Snatch Grip Deadlift

A. 10 minute EMOM of Strict Handstand Push-Ups

3-10 Strict Handstand Push-Up

Pick a number you can sustain for 10sets and keep unbroken optimally. Scale ROM or to 1 wall-walk + 3-6 (kneeling) push ups.

B. 10-9-8-7-6-5-4-3-2-1 Dual Dumbbell Front Squats, Toes to Bars, and Parallette Facing Burpees

Dual Dumbbell Front Squat
Toes to Bar
Parallette Facing Burpee

A. Deadlift 5-10-15

5 Deadlift
10 Deadlift
15 Deadlift

Go as heavy as form allows for each set, but keep 1-2RIR for each. Rather start too conservative for this first week.

B. Clean and Jerk

Every 30sec. For 4min (8 sets):
1 Clean and Jerk @75-80%
rest 1min
Every 45sec. For 6min (8 sets):
1 Clean and Jerk @80-85%

C. 3 Rounds For Time of Wall Walks, Box Jump Overs, Toes to Bars, and Single Arm Kettlebell Hang Squat Cleans

5 Wall Walk
20 Box Jump Over
20 Toes to Bar
10 Single Arm Kettlebell Hang Squat Cleans