Please see this as general programming. If you know you need to work on something else you should be doing that something else. This programming will build weaknesses and create strengths but, it will not deal aggressively enough with massive weaknesses. Make friends with your weakness and then kill it.
Warm up
5x
2 min row
100′ duck walk
100′ bear crawl
Mobilize
A) 2 min on 3 min off x 4
5 power snatch
10 power cleans
15 deadlifts
AMRAP HSPU’s w/remaining time
Round 1: 165/110
Round 2: 185/125
Round 3: 205/135
Round 4: 225/155
If you think you can’t get through snatches in under 1 minute then stay at the weight from previous round. If you can’t do the weight from round 1; sub a 20 min EMOM of 2 power snatches for this.
B) 18 min EMOM
Alternating
15 cal row
12 burpees over the rower
C) for time
25 ghd sit-ups
100 hollow rocks
25 ghd sit-ups
Run 1 mile