4 rnds for quality

3 OHS
12 sumo stance good mornings
15 ghd sit ups
7 1 arm ring row
10m seal walk

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

Block power snatch
5 sets of 3
@ 75 % of 1 RM
rest as needed

For time of

20 alt hang power clean & jerk 22.5/15
5 HSPU
30 alt. DB snatch 22.5/15
5 HSPU
40 1 arm DB thruster 22.5/15
5 HSPU
30 alt. DB snatch 22.5/15
5 HSPU
20 hang power clean & jerk 22.5/15

3 - 4 Sets of 8-12 Reps:

a) Chest Supported Barbell Row on Bench
b) Barbell Overhead Walking Lunge
c) GHC Back Extension

EMOM 15

3 Power Clean
3 Front Squat
3 Push Jerks
Remaining Time Bar Facing Burpees

Barbell 50/35kg

For total Load:

5 Sets of 3

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

Tempo Front Squat
5 sets of 3
@ 75% of 1 RM FS
3 - 4 - X - 3

Voima
E3MOM, 4rds, As super set
Sumo DL w/ KB 8-10
Side plank 10-20s
(lankussa yksi puoli
kerrallaan, tukien esim.
penkkiin)

WOD
EMOM 16min
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

3 rounds:
15/12cal Row
20m SA DB Walking Lunges 20/15kg
1min Rest