Warm-up:

3:00 min erg
+
3x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

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A) Clean and jerk

Primer: pause jerks = pause at dip, catch and recover
- 10:00 minutes, climbing weight

Climb up to a heavy, but fast, single Clean and jerk in 20:00 minutes.

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B) Front squats

Climb up to a single heavy, but fast, front squat in 15:00 minutes.

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C) Bonus:

Core:

3x
15-20 GHD Sit-ups
10-15 Back extensions
10-15 Hamstring curl on rower

Optional:

3 sets of:
12 Skull crushers
10 Pendlay rows
12 Toes up romanian deadlifts

*Rest 1-2 min between sets