Warmup Clean & Jerk
3 Hi pull
3 Muscle clean + Shoulder press
3 Pause Front Squat + Push press
3 Power Clean + Front Squat
3 Hi hang clean + Push Jerk
3 Clean & Jerk

*Find Heavy Squat Clean in 10min *

Then
4 x 10 Tng Squat Clean 60%^

*Every 2:30min For *
A: 12 Deadlift 100/70kg + Max Reps of Wall Ball
B: 15 Bar facing Burpee + max reps of Wall Ball
* tulos wall ballit.

Core:
10-15 Reverse Hypers (box)
15 Linkkuveitsi

Warmup:
1-2 Rounds
10 Olkakierto
10 Lapapunnerrus
10 Shoulder taps
10 Hindu push ups
10 Push Ups
10 Sit Ups
10 V-Ups

Strenght
1A Shoulder Press 4 x 8-10
1B Strict Hspu / Desific Hspu (box) 4 x 6-10
* super sets

2A Seated DB Shoulder press 4 x 8-10
2B Hs - Hold 4 x 30-45s
2C Kipping Hspu / Desific Push Ups / Push Ups 4 x 6-10
*super sets

3A Weighted Sit ups 3 x 15-20
3B Weighted Plank 3 x 30-45s
3C Linkkuveitsi 3 x 10-15 vastakkainen käsi jalka

Bonus (jos aikaa ja virtaa)
5min Amrap
12/10 Cal Row
12 Strict Pull Ups / 12 Ring Row
5min Amrap
12/10 Cal Row
12 Push Ups

Snatch Warmup:
3 Hi Pull
3 Muscle clean
3 Pause oh-Squat
3 Power snatch + oh squat
3 hi hang snatch
3 Snatch

Strenght
Power Snatch
5-4-3-2-1
65-70-75-80-85%
5-4-3-2-1
70-75-80-85-90%

Overhead Squats
4 x 6 (kaikki samalla painolla)

Avcessory:
3sets
10-12 Behind the neck press (snatch grip)
10-12 Hand release push ups
10-15 Hollow rock + 20s hold

(Bonus jos virtaa)
3-6-9-12-15 - -
For time:
Squat Snatch 60%
Wall Ball

Find 1RM for Snatch

Find 1RM for Clean

Find 3RM for Overhead Squats

Warmup:
10min
10 Olkakierrot
10 Lapapunnerrus
5 Mittarimato + Punnerrus
10 Linkkuveitsi
10 Air Squats

1min Max Reps Of Handstand Push Ups (ilman korokkeita) / Box (päälakikosketus alhaalla, muuten NoRep)
Rest 1:00
1min Max Reps Of Handstand Push Ups (ilman korokkeita) / Box (päälakikosketus alhaalla, muuten NoRep)
Rest 1:00
1min Max Reps Of Handstand Push Ups (ilman korokkeita) / Box (päälakikosketus alhaalla, muuten NoRep)
Rest rest 5min

1min Max Reps Of Toes to Bars / Weighted Sit Ups m: 5kg n:2,5
Rest 1:00
1min Max Reps Of Toes to Bars / Weighted Sit Ups m: 5kg n:2,5
Rest 1:00
1min Max Reps Of Toes to Bars / Weighted Sit Ups m: 5kg n:2,5
Rest 5:00min