Strength

EMOM SDHP
12 min at 7 reps
115/85#

MetCon

15 wallballs
400 m run
25 sit-ups
3 rounds for time

Strength

Hang snatch
5×2@50%
5×2@55%
5×2@60%
Wanting to really drill your speed under the bar while putting your hips into the bar as well!

MetCon

15 kb swings 53/35
15 pull-ups
15 goblet squats
7 min AMRAP

Kip practice

Strength

Back Squat
1×10@60%
1×6@70%
1×3@85%
6×2@90%

MetCon

10 power cleans 115/85
10 push-ups
10 box jumps
12 min AMRAP

Strength

Push press

1×10@60%
1×8@65%
1×6@ 70%
1×4@75%
5×3@85%

MetCon

10 kb snatches
5 burpees
7 rounds

150 sit-up buyout

Strength

Deadlift

1×10@60%
1×8@65%
1×6@70%
6×4@75%

MetCon

10 clusters
25 sit-ups
8 min AMRAP

-rest-

Pull-ups
1-2-3-4-5….. Every 30s on the 30s till failure.

Strength

Jerk
4×3 @ 60-70%
3×2 @ 70-80%
3×1 @ 80-85%

Split or push are acceptable. Would recommend doing both!

MetCon

5 snatch
10 pull-ups
20 air squats
10 min AMRAP

Strength

Back squat

1×10@60%
1×7@65%
1×5@75%
4×2@85%

MetCon

20 ring dips
25 HR push-up
30 double unders
8 min AMRAP

Strength

Clean

1×8@60%
1×6@65%
1×3@75%
5×2@80%

Emom 5 min 5-5-5-7-10 reps at 60%

MetCon

20 plate jump burpees
20 plate to OH 45/25
4 rounds

Strength

Snatch complex
2 first pulls (deadlifts) + 1 hang snatch
20 min

MetCon

10 push press 95/65
10 OH squats
20 double unders
5 rounds

Strength

Back squat

1×10@60%
1×8@70%
1×7@75%
6×3@80%

MetCon

50 kb swings 53/35
25 HR push-ups
3 rounds