WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH

Shoulder press,
6 x 4 @ 90% of the heaviest set of 4 shoulder presses from last week

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CONDITIONING

As many reps as possible in 5:00 minutes of:

3 Snatches 70/47,5kg
30 Double-unders

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

3 Clean and jerks 70/47,5kg
30 Double-unders

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

3 Thrusters 70/47,5kg
30 Double-unders

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)