Five sets of two; 4s down + 2s pause + 1s up + 1s pause

high box jump / or seated box jump
3x2
3x1

rest as needed

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

---

SNATCH
Primer:

5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets.
Build up to a heavy single @ 93-98%
12:00 minutes.

---

CLEAN AND JERK
Primer:

5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Build up to a heavy single clean and jerk @ 93-98%
12:00 minutes.

---

STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

---

(OPTIONAL) BONUS

Overhead squat,
4 x 3 @ RPE 8

Snatch grip bent over row,
4 x 8 @ RPE 8

Core:
3 Rounds of:
:30s + :30s Coepenhagen hold
1:00 min Weighted plank hold
1:00 min Landmine twists
Rest 1:00 min between rounds.

EMOM 25:
1: 5+5 KB Clean & Jerk 24/16kg
2: 10 T2B
3: 15m Walking Lunges
4: 30sec HS-hold
5: Rest

Rest 5min

EMOM 25:
1: 5+5 KB Snatches 24/16kg
2: 30 DU
3: 10 Push-ups
4: 15 WB
5: Rest

2-3rounds:

30+30m s.a farmer carry
30+30m s.a OH carry
3+3 turkish get up

A.1) Snatch high pull from power position+ snatch
2+2 ~10min

B.1) Snatch from high hang, Emom
10×3 @60-65% perfect technique

C.1) Back squat
8×5 on the minute @60%

D.1) Romanian deadlift
4×6 adding weight

E.) ×5
E.1) Z-press × 10
E.2) Reverse hyperextension on box ×14

(Treeni ulkona!)
Run 400m
8+8 KB hang clean + jerk
8 T2B

**
(Treeni ulkona!)
Scaled WOD
25min amrap (Treeni ulkona!)**
run/walk 300m
8+8 KB hang clean + jerk
8 hangin knee raise/sit up

Seated Shoulder Press

8-8-6-6-4-4

Go Every 2:30