Voima
E3MOM, 3 rounds
"ylätalja" x10
-penkillä istuen, kuminauha + keppi

WOD
For Time
21-15-9
Sumo KB DL
Lunge
Worm/knee push up

Back Squat

3-3-3-2-2-2

Go Every 3:00

*rack
3+3@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~74%, rest btw sets 3min

Use grips if you have.
Target 105-115% of your 1RM snatch.

2-3 SETS
10-12 SLOW Zottman Curls
10-12 DB Alt. Around the Worlds
10/10 Single Arm Tricep Kickback
-Rest As Needed b/t Sets-
RPE 6

AMRAP 12

7 Deadlift @ 70% Heaviest OTD
10 Push-Ups
20 Jump Over Barbell

Rest 1:00 Between Rounds

EMOM 16

1 Minute : 5 Back Squat @ 65- 75%
2 Minute : 17 Sit-Ups
3 Minute : 15/10 Cal Bike Erg
4 Minute : Rest

Build to a Moderate-Heavy 2-Rep Split Jerk in 15:00
- from rack

RPE 7-8

RX
EVERY 2:00 x 6 SETS
60 Double Unders
One Unbroken Set Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options.
10 Reps (60/43kg)
8 Reps (75/52kg)
6 Reps (85/60kg)

SCALED
EVERY 2:00 x 6 SETS
100 Single Unders
One Unbroken Set Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options.
10 Reps (light)
8 Reps (moderate)
6 Reps (challenging)
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

2s pause at bottom of Snatch Balance. Work up to 70-80% of your 1RM snatch