3 rounds of
30s. DU's
7 butterfly c2b from box
4 squat clinic scap opener thing e/s

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2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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5x every 2:30
1 complex @65-70% of 1rm
1 Snatch pull + 2 Snatch + 1 Overhead Squat

On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest

AMRAP 22:
22 Box Jump Overs
22 Wall Balls
22 Handstand Push Ups
22 Single Dumbbell Hang Clean & Jerks 22,5/15kg

Option

AMRAP 22:
22 Box Jump Overs
22 Wall Balls
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks

Warm Up

3 Rounds
0:30 Alternating Box Step Ups
0:30 Air Squats
0:30 Air Squats to Med Ball
0:30 Push Up To Down Dog

Dynamic Stretches
Round 1: Active Samson/Alternating Quad Stretch
Round 2: Active Spiderman/Downdog or Calf Stretch on Box
Round 3: Elevated Runners Lunge (foot on box)/Pigeon Pose on Box

0:20 Med Ball Squats
0:20 Med Ball Thrusters
5 Wall Balls

SINGLE DUMBBELL HANG CLEAN & JERKS
0:15 Alternating Deadlifts
0:15 Single Dumbbell Swing (each side)
0:15 Single Dumbbell Strict Press (hold dumbbell in two hands horizontally)

On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest

20 Kahvakuula heilautus
15 Kyykky kuula mukana
10 Korkea sumo maastaveto
5 Yleisliike

8 ring dips
ME UB deficit kHSPU

Rästi

Deficit Clean Pull

3 x 5 @ 90-95%

2" deficit under feet

A) Barbell cycling - Snatch

EMOM for 5 min: 5 touch and go snatches @ 55%
Rest 1:00 min
EMOM for 5 min: 4 tng snathes @ 60%
Rest 1:00 min
EMOM for 5 min: 3 tng snatches @ 70%
Rest 1:00 min
EMOM for 5 min: 2 tng snatches @ 80%
Rest 1:00 min
10 x 1 snatch, every :20s @ 85-90%

B) Snatch pulls 5 x 3 @ 115%. Ei tng, ei saa pudottaa.

1. AMRAP 5:
   8 GHD sit-ups
   Sled push 100/80kg
   2 min rest

2. AMRAP 5:
   8 cal AAB
   8 wall ball 9/6kg
   2 min rest

3. AMRAP 5:
   8 box step ups
   6 jumping bar mu / ring dips
   2 min rest

4. AMRAP 5:
   8/6 cal row
   Front rack kb hold 2x20/16kg
   2min rest

5. AMRAP 5:
   1 rope climb
   6 devil presses 2x22,5/15kg db