For Quality 15 minutes of :

5 Sots Press, snatch position
3 Skin The Cats
5 Deck Squats
6 Pike Hip Touch on wall

Mobility

Bench Press

1-2-3-4-3-2-1, AHAP

Go Every 2:30

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10
Close grip ohs × 1 w/10.sec pause atg

A.1) Power snatch
60%×1 65%×1 70%×1 75%×1 70%×1

B.1) Power clean & Jerk 1+1
60%×1 65%×1 70%×1 75%×1 70%×1

C.1) Clean high pull
4×2 @80-90%

D.1) Back squat
60%×3 70%×3 80%×3 85%×3

2rounds:
100 DU
20m DB fr walking lunge@22,5/15kg
3 rope climb

rest 3min between rounds

Target under 6min /round / scale rep scheme if needed / ei all out harjoitus, pysy liikkeeessä ja pidä pace hallinnassa

Five sets of 1+3

Practice receiving position and feet placement.

https://www.catalystathletics.com/video/1495/How-To-Find-Your-Split-Jerk-Stance/

EMOM 36

1 Minute : Row 15/12 Calories
2 Minute : 20 Kettlebell Swing 24/16kg
3 Minute : 5 Box Jumps 30/24"
4 Minute : 20 Air Squats
5 Minute : Max Reps. Bench Press @ 75% BW
6 Minute : Rest

Score : Total Reps in Bench Press

Jefferson Curl 3x10
-varovasti kuormaa

Etukyykky 5x5x30%
-% takakyykystä

Penkki käsipainoilla 3x20-30

Sivutaivutus 3x15 / puoli

Voimapyörä 3 sarjaa