Warm Up with Rower
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 12-15 tng power snatches @25/35kg
rest 2-3 min bwn sets
then

5x5 Squat snatches
65-70/70-75/75-80/80-85/85%+
eli yhdellä painorallilla aina 5 toistoa aikaan vastaan.
rest 2-3 min bwn sets

Strenght
Back Squat 3x3 reps @80-82.5-85% of 1rm.
rest 2.5-3 min

Midbody work
3 sets
10+10 windmill @light weight
10+10 standing banded trunk twist with pause
20-30 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech

EMOM 35

1 minute : 7 Strict Pull Ups
2 minute : 5 + 5 Frontrack Lunge w/ KB
3 minute : 10 Double Dumbbell Push Press
4 minute : Max Calories Echo / Max Calories Bike Erg. Alternating.
5 minute : Rest

Result is Calories

3 Sets :

30s HS hold Wall
60s Wall Sit

into...

3 Sets:

10 Pausing DB goblet Squat
60m Single DB OH Walk

6 sets of Clean
Set 1: 1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean ] @70%
Set 2: 1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean ] @70%
Set 3: 1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean ] @75%
Set 4: 1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean ] @75%
Set 5: 1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean ] @80%
Set 6: 1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean ] @80%
- Reset after Low Hang Clean
- Rest 2min btw sets

For Time

15 bmu / 30 c2b / pullups
30 m DB walking lunge
150 DU
10 bmu / 20 c2b / pullups
20 m DB walking lunge
100 DU
5 bmu / 10 c2b / pullups
10 m DB walking lunge
50 DU

@ 22,5 / 15kg

For time:
200m Skillmill Run
3 BMU
10 Alt. SA DB Snatch 20/15kg
250m Skillmill Run
3 BMU
8 Alt. SA DB Snatch 25/17,5kg
300m Skillmill Run
3 BMU
6 Alt. SA DB Snatch 30/20kg
350m Skillmill Run
3 BMU
4 Alt. SA DB Snatch 35/22,5kg
400m Skillmill Run
3 BMU
2 Alt. SA DB Snatch 40/25kg

AMRAP 4:
8 Alt. SA DB Snatches 20/15kg
8 Burpees

Rest 2min

AMRAP 4:
8+8 SA DB STOH 20/15kg
8 Burpees

Rest day - what did you do?

Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle clean+ 3 hang power clean +3 front squat + 3 press + 3 sotts press

rest 30s bwn

Weightlifting
3 sets
Power clean + push press + squat clean + split jerk @40-50%
rest 1-1.5 min bwn
3 sets
power clean + split jerk + squat clean + split jerk @60-70%
rest 1-1.5 min bwn
5x2 squat clean + 1 split jerk @ 75-85% of 1rm clean&jerk
rest 1-1.5 min bwn

Strenght
Front Squat 3x2@90% of 1rm clean.
rest 2-3 min
Bench Press 3x5reps @75-77.5-80% of 1rm
rest 2-3 min
Keep Focus on training even weightlifting part is over and resting times are longer on str work.

Accessory Work
3 sets
12-15 pause hip extension on ghd
12-15 behind neck standing tricep turn with 1 db @22.5/15kg
12-15 bicep curls with barbell (30-40/15-25kg on barbell)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech

Back squat 5x3 reps, then max reps @ 85 %