3-5 Rounds for quality:
60sec Active hang
6+6 One arm KB thrusters
10-15 Plank raises
10 Hip thrusters
10 Deficit HR push-ups (use plates)

Choose weight that is easily manageable. Focus on quality of the movement and activation. Do unbroken sets and rest as needed btw movements.

1) tempaus pukeilta 6x2x85%
2) mussukka intervalleja 3 x400m / pmin palautus
3) WOD
4) venyttely

"tall Clean" + pressi 3x3+5

Rive + työntö
1+1@70%
1+1@75%x5

Työntöveto

3@95%
3@100%
3@105%

Takakyykky

5x3@70%

Sunday chipper:
100 double unders
90 air squats
80 sit-ups
70 lunges
60 wall balls
50 deadlifts
40 kb snatches
30 push-ups
20 burpees
10 pull-ups

4RFT
300m Ski
400m Run
500m Row

Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.

Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch
Squat Snatch

Prowler Push 5x20m

RPE 4-5

During rest (2-4min between sets)

1-5 MU
3-5 High Box Jump

"Snatch Balance" + Valakyykky
6x2+3@70-85% (tempaus)

Rinnalleveto korkeasta riipusta + polvelta
8x2+1@70-80%

Maastaveto TE-otteella
5x3@100-120%

Voimatempaus 3x5

Tempaus, raskas kakkonen

Raakarive + raaka työntö 1RM

Etukyykky 3RM