Mobility work
1:30 glute smash with roller
1:30 hamstring / calf rolling
3:00 v-strech, sitting on floor
1:00 piriformis strech

For Time (with a Partner)
30 Sync. Toes-to-Bars
40 Sync. Alt.DB Snatches @22,5/15kg
50 Sync. DB Box Step-Overs @60/50cm
40 Sync. Alt.DB Snatches @22,5/15kg
30 Sync. Toes-to-Bars

TC: 15'

Russian swing 3x20

Snatch technique

1) Strict Pull-up: Accumulate Volume: 30-40 Reps total
Options: Band Resisted Pull-ups, Bodyweight, Partner Assisted Pull/Chin-up, Ring Rows
- Rest 60-90s between sets.

2) Banded Triceps Extensions: 4 x 15. Rest 60s.

Deadlift 15x2 lifts for every 30sec (50% 1RM)

Front squat 3x6 across

Band-pull-aparts 100 toistoa

Vap.val. soutuliike 6x10-15

Sotilaspenkki 3 x max toistot (MIEHET 75%, NAISET 50%)

Vasarakääntö yhdellä kädellä 3x12-20 / käsi

Hauiskääntö myötäotteella 3x12-20

EMOM x6:
1.) Row/Air bike (45s.)
2.) 6-8 Ring row + 6-8 Push up
3.) 8-12 KB swings + 6-10 Qoblet squat

3x
3 Snatch pull
3 Muscle snatch
3 Snatch balance

3x
1-3 Power snatch
1-3 Hang Squat snatch
1-3 OHS

Mobility:
- Thoracic w/ball + barbell: 60s.
- Lunge complex: 2x60s.
- Shoulder pump: 2x30s.

5min Row/Bike/Airbike
Then 3 rounds:
1) 10-20 Banded Good Morning video
2) 10m+10m Single Arm DB Overhead Walk
3) 3+3 DB Hang Squat Clean
4) 10m Bear Crawl + 10m Backwards Bear Crawl

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Handstand Shoulder Opener video