Every 1:30 x 4
-18/15cal row
-5 t2b/ 8 leg raise

-high hang squat snatch + hang squat snatch
*build as you go

Every 10 min x 4 sets:
800 m run or 1000/750 m row
25 push ups
12 dual DB power cleans 35/25 lb

2 x (hang snatch pull + hang snatch)

4 rounds:
10 pull up
20 sit up
25cal ski erg

A)
Double KB sumo deadlift
Build to a heavy 10 reps (no touch and go reps)
- 20" weighted hollow body hold  after each set

B)
EMOM 10'
1: 8 alt. single arm dead clean
2: 5/5 military press

C)
AMRAP 5'
Single arm snatch

Part A).
Skill Primer
Muscle Clean, Push Press & Pause Push Jerk
(5-8 sets x 2+2+2 / 0:03 pause in the catch)

Part B).
Pause Clean & Split Jerk
(8 sets x 2+1 / 60%-75% / 0:03 pause below knees)

Clean pull
3 sets 4 reps
- Kasvata painoja viime viikosta

6 sets every 2min:
2x hang snatch (squat or power, above knee)

3 RFT

Row 500/450m
20 Kettlebell Swing 24/16kg