E2M for 12min (6sets)
Push press x3@moderate-heavy weight ca 80%
+
30-20-10
Kb swing
Burpees

Thoracic Flow video

Buy in 2k row
50 Back squat
50 KBS
50 Burpee
25 Back squat
25 KBS
25 Burpee
Buy out 2k row

A: Snach komplex: slow motion snatch pull-hang power snatch-hip snatch 4x3
B: Hip Clean doubles - power jerk
C:Btn jerk-split jerk technique 5x2

E2,5M for 12,5min(5sets)
Back squat x6@moderate weight ca70%
+
”DB DT”
5rft
12 db Dead lifts
9 db hang Power clean
6 db push jerk

Farmer's Walk (Run if you can! You crazy son of a b...!)- 60m (AHAP)
GTOH- 8 reps (rx45/30kg)
K2E- 8reps
Bar over burpee- 5reps

3 x 5

Voima tempaus + Snatch drop

3 x (3+3)x40%

Tempaus polvelta + valakyykyykky 1+1x70, 2 x (1+1)x75%, 2 x(1+1)x80%

Rive polvelta + etukyykky + Raty + Työntö 1+1+1+1x70%, 2 x (1+1+1+1)x75%, 2 x(1+1+1+1)x80% (työnnöstä)

Takakyykky 3 x 5 x70%

Reverse hyper 3 x15

6 rounds for consistency:
2 min bike or ski
1 min wall balls
2 min row or run
1 min rest

OHS (% of Squat Snatch)

8x65%, 5x75%, 3x80%, 3x85%, 2x90%, 2x95%