EMOM x 21
1) run (150-200m)
2) 10-14 hang clean&jerk (5+5 etc.)
3) 10-20 sit up

2-4rounds:

8+8 seated press
10-20s ring support

Kyykkky Max1

Kuppipito ja linkkari vuorotellen

Yhden käden kulmasoutu 3x20 / käsi

Etuheilautus 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x15 (30-40-50%)

QuadBlast 1 kierros

2@105%, 2×2@110%, sn-%, rest btw sets 2min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

Find your 10RM

Then 10x @95%
Then 10x 90%

Warm Up
3-5 min of cardio machine work as overall warm up for body
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
3x Flat Foot Snatch + 3 ohs@light weight
5x Slow Power Snatch + Slow snatch + Snatch @moderate to mod/heavyish
3x Power Clean + Push Press + Squat Clean + Split Jerk @light to mod weight
5x Power Clean + Squat Clean + Push Jerk + Split Jerk@moderate to mod/heavyish