A. E30s x 10 sets ;AHAFA (5 min)
1 Snatch High Pull + 1 Hang Snatch

B. E90s x 10 sets (15 min)
30 Double-unders/50 Single-unders + 5-7 Power Snatch (or hang power snatch) @ca. 50% 1RM Power Snatch

C. 3 rounds for quality
10/10 Side Bends ;AHAFA
10 Russian Leg lifts
20 sec Active hollow from hang

A. E2M x 6 (Use first set to figure out weights to use)
5x Dbl KB clean & press + 25sec Hollow hold (active rest)

B. Alt EMOM 20
1. 18-20 Split jumps
2. 18-20 American swing
3. 10-12 KB Romanian DL (heavyish)
4. 10-12 Cal row
5. 15-20 Hollow Rock

A. E3M x 3 Sets: 10 Deadlifts 1st set: With your better mixed grip (can be TNG)
2nd set with your worse mixed grip (can be TNG)
3rd set with changing mixed grip after each rep (No TNG)

B. E2,5M x 3 sets:
10 Bent over Barbell Row; AHAFA + 5/5 Single Leg Hip Thrust (from a plate or ball) +  5/5 Bird dog (with light
weight)

C. EMOM x 9 min
C1) 5-7/5 -7 (Deverse) Split squat with KB in FR
C2) 10-15 Explosive Russian KB Swings; AHAFA
C3) 10-20x Plank  from elbows to hands