Mobility Warm Up:

 

Strength: Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%

Technique: Snatch

A+B:Drop Snatch practice
C+D: 5 Rounds Snatch Pull (use straps) for quality 5x2x110% of Snatch

MetCon:

20-15-10
Wall ball
Power Clean

A) Wall ball + KB swing 12/16 kg
B) Wall ball + 30/20 kg power clean
C+D) Wall ball + 42.5/30 kg power clean

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INTERMEDIATE

Stength: Deadlift

6x2x70%

*45-60 seconds rest between sets

 

Metcon:

15 Min AMRAP

10 OHS (50/35 kg)

15 T2B

20 Box Jumps (60/50 cm)