A. Snatch complex

8 Sets:

Snatchpull; powersnatch; snatch

90sec. Rest

B. 10 minute EMOM of Hang Snatches and Overhead Squats

10 Hang Snatch
15 Overhead Squat

A. 2x 10min AMRAP

2x 10min AMRAP, 3min rest
#1 AMRAP:
Start with: 400m Run
3 rounds of:
20 alt. DB clean & Jerks @22.5/15kg
200m Medball run @20/14lbs
remaining time Burpees to target

#2 AMRAP
Start with: 400m Run
3 rounds of:
20 alt Devils Press @22.5/15kg
200m Meatball run @20/14lbs
remaining Time Burpees to target

A. 1 Power Clean + 1 Hang Clean + 1 Clean 4 Sets

1 Power Clean + 1 Hang Clean + 1 Clean
1 Power Clean + 1 Hang Clean + 1 Clean
1 Power Clean + 1 Hang Clean + 1 Clean
1 Power Clean + 1 Hang Clean + 1 Clean

B. Deadlift 3 x 3

3 Deadlift
3 Deadlift
3 Deadlift

Rest 30sec. between reps and 3min between sets.
RPE 8-10 over the sets.

C1. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

@RPE 8-10
Controlled movement on eccentric

C2. Legless Rope Climb + Rope Climb 3 x 1

1 Legless Rope Climb + Rope Climb
1 Legless Rope Climb + Rope Climb
1 Legless Rope Climb + Rope Climb

start with 1 legless RC in a hard but manageable variation for you then do 2-3 Rope Climbs immediately after that using your feet.
No more than 5sec. btw reps, try to go "TNG"!

A. Long Conditioning

With a 30min running clock:
A: 800m run
B: AMRAP of:
15cal Row
10 T2B
10 DB-Hang Clean and Jerks @2x15/10kg
- switch after 800m run -