A,
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

20 mins to find a heavy single in the complex for the day.
--then--
4x (1+1+1) within 15% of heavy

B,
"Klepto"
4 rounds for time of:
27 Box Jumps, 60/50cm
20 Burpees
11 Squat Cleans, 65/45kg

Goal
Sub 20 mins

C,
For quality:
Banded Hip Stretch, L 1:30 min/R 1:30 min
3x 7 Eccentric Calf Raises

Calf Raises- 5 secs lowering and regular return

3 Rounds of
5/5 Half Knee Press
15 Russian Swing
20/20 Side Bend

3 Rounds of
5/5 Clean&FRSQ
16 Alt Russian Swing

WOD
Emom 20’

Min 1: 12 Am Swing
Min 2: 12 Goblet Squat
Min 3: 6/6 Snatch
Min 4: 6/6 Goblet Forward Lunge
Min 5: 20 AbMat Sit-Up

@24/16

4 rnds
60m sandbag carry
60m sled push, pick weight
Time cap 12 min

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 banded kb swing

---

Deadlift 6x5 at 80% 1RM

Rest as needed between sets.

Every time you break, perform 8 heavy DB snatches 20/15kg

2 sets, each set for time:

800m Run
-- then --
2 rounds of:
15 Push-ups
12 Alt. DB Hang Power Snatches 20/15kg
9 OHS 50/35kg
-- then --
400m Run

Rest 5min btw sets.

Warm-up: 

3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

8+8 1-Arm OHS

4 High box jumps

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A) OHS

4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

Overhead squats

4 x 8 @ 60%

---

Metcon

For quality:

15-12-9 Reps of:
Snatch grip push press behind the neck
Back rack weighted lunges
High box jumps

*Painoksi 65% tempauksen 1RM.

---

C) Bonus:

Strict banded pull-ups, 8 x 6.

Seated 1-Arm shoulder press, 4 x 10+10

Core:
80 Star fish crunches

Bench Press

5-5-3-3-1-1

Send Off 2:00

4 rounds

15 ghd hip ext.
10 DBL DB front squat
5 box jumps

4 sets of Front Squat
Set 1: 3 @80%
Set 2: 2 @82%
Set 3: 2 @85%
Set 4: 3 @85-87%