2 Rounds :

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatch
3 hang squat snatches

AHAP.
Scaling with rubberband.

Bench Press
Build Heavy Set Of 5, in Fifteen minutes.
Rest 3:00

3 Cluster sets of 5. Send Off 3:30

50 min basic conditioning

300 m row
20 box step overs
2 min handstandwalk practise
300 m ski
20 hollow rocks
2 min toes to bar or pull up practise
300 m cycle
20 superman rocks
2 min ring MU practise

You can use any progressions to the gymnastics
eg: handstand walk towards the wall, side ways walking, kips, toes to 90 degrees, hand release kips, MUs feet on the floor, jumping MU, banded MU etc.

Korttipakka

Tapaninpäivän perinteinen korttipakkatreeni yllätysliikkeillä

1 Pull + 1 Snatch + 1 OHS
Build to a decent single in 15 Mins

Push Press 5x5 75%
No rack so power clean the first

60% x 3
67.5% x 3
72.5% x8 ( 2 sets)
67.5% x 8+

2 + 2
4 working sets 70-85% of max C&J
So 2 cleans and 2 jerks

5x3 Snatch high pull
Add 10-20% on the 3RM