A. Clean

4 sets of:
P. Clean + Hang Clean + Below Knee Clean
@65-85% of 1RM

B. Jerk

4 sets of:
Push Press + Push Jerk + pause Split Jerk (2sec. in dip and in catch)
@ first weight after empty bar +

3 sets of:
2 Split Jerks
@70-80% of 1RM Jerk

C. Front Squat

2 sets of:
3 Front Squats @~70% of 1RM
rest ~2min

D. Strict Gymnastics Capacity

3 sets of:
1 wall-walk + 2-4 wall-facing HSPU (adjust ROM as needed)
rest 30-60sec.
1-2 legless RC
rest 30-60sec.

A. Snatch Complex

In 15min do:
10 sets of:
Pause Power Snatch (2sec. just above knee) + Hang Snatch
start @ first weight after empty bar and work up from there

B. Clean Pulls

4 sets of:
3 pause Clean Pulls (3sec. pause 1'' off the floor and just above the knee)
@ work up from ~70% of 1RM Clean

C. MetCon

9min AMRAP of:
3 wall-walks
6 Front Squats @60/40kg
9 T2B