3 Rounds:
10+10 1- Arm DB Deadlift (heavy) L+R (from the floor)
20 Reverse Hypers
10 Ring Rows (feet elevated)
20s Superman Hold
- Rest as needed

Mobility

Tempaus

)Clean + hang clean + front squat + split jerk 6x(1+1+1+1)x 65%

Maastaveto polviin 5x5x50%
-2s stoppi

Maastaveto 3x1x90%

Voimapyörä 3-5 sarjaa

Etuheilautus yhdellä kädellä 3x8-15 / käsi
-käsipainolla / vartalon sivusta

Rest day - what did you do?

Side Plank: 4 x 15-30s each side. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

muscle snatch
3x3
- rest as needed
- @RPE6
- focus on leg drive and fast turn over
- keep weights technical

With a Partner
50-40-30-20-10
Power Cleans @52.5/35kg
Bar Facing Burpees
Calories Row/Bike/Ski (pick one for the team)

Rx+: 60/42.5kg
TIME CAP = 30:00

Buy in:
120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)
Then,
3 Rounds of:
25 Push-ups
10 Strict Chin-ups
Then,
120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)

Rx+: 30 Hand Release Push-ups, 15-20 Strict Pull-ups
TIME CAP = 16:00.