A. Power Clean

Work up to 70% of 1RM Clean:
then
6min EMOM
1 P. Clean @70-80%

B. Practice for 23.3

Work on movement practice for strict HSPU with the new standard.

C. Short Intervals

3 sets of:
2min on 2min off
45sec. high intense Echo Bike
2 wall walks
10 RKC swings @24/16kg
then ME DU´s

D. Accessories

3 rounds of:
20-30 prone banded leg curls
15 Facepulls (1sec. hold at peak)
10 pall of press (each side)
10-20sec. Hollow hold

A. Snatch

15 min Work up to a heavy weight

1 snatch; 1 hangsnatch; 2 Overheadsquats

B. Snatch Pull 5-5-5-3-3

5 Snatch Pull
5 Snatch Pull
5 Snatch Pull
3 Snatch Pull
3 Snatch Pull

A. 25 minute EMOM of Rowing, Burpee Box Jump-Overs, Echo Bikes, and Russian Kettlebell Swings

Row
Burpee Box Jump-Over
Echo Bike
Russian Kettlebell Swing
Rest