E3MOM x 5

2 front squat + 4 back squat

3 x

2 x clean deadlifts + 2 hang clean + 2 front squat + 2 jerk, 75 - 85 % of 1 RM

Difference between clean deadlift and usual deadlift is that of starting position. Start clean deadlift as you start the clean itself.

10 x E2MOM

Odd: 6-8 deadlift
Even: 8-12 push up

(advanced can do ring push up)

High volume linked C&J work
5,10,15,20
Try to link all reps smoothly

4 rounds, rest 1-2min between movements:
1) 5 Strict Pull-Up (loaded if needed)
2) 6+6 Lunge DB Press
3) 10-16 Landmine Twist or Russian Twist

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Negative strict Ring MU

EMOM 8 ( 1-3 reps)
Choose a demanding progression

4 x AMRAP 4

Alt. A and B / 4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball

B) Row 40/30cal
Remaining time amrap burpee

CONDITIONING

Barbell Cycling (3/3)

E2MOM x3
10 Power Snatch

E2MOM x3
10 Power Clean + Push Jerk

Overall RPE 4

First all 3 sets of Power snatches, then 3 sets of C&J. 10 unbroken reps each and rest the remaining time from 2min. There is no rest between switching from PS to CJ.

Squat Snatch 1RM

1-1-1

TimeCap 15 minutes.

Omatoimi:

Maksimi kuorma jolla tempaus kyykkyyn onnistuu, 15 minuutin aikarajassa.

3 rounds
4 reps @50-55%
3 reps @60-65%
2 reps @70-75%
rest 2-3 min and repeat.
Drop and go singles, hit lift every 6-10 sec. Add weight, take a breath and do next reps.