1.) Muscle snatch + ohs 4 x3+3
2.) Tall snatch 4 x 3
3.) Power snatch + hang snatch + snatch balance 6 x1+1+1
4.) Front squat to jerk 5 x 2
5.) Front squat 4 x 3

1.) High hang Muscle clean + front squat + jerk w/ 2.sec pause @ dip,catch,recovery 4x3+3+3
2.) Throwers clean 4-6× 3
3.) 6 rounds:
A.1) Push press x3
A.2) Board jump x4
4.) 4 rounds:
B.1) Bent over barbell row x 8
B.2) Db lateral rise x 8

EMOM 12:
Min 1: 30m Back Rack Barbell Walk (heavy)
Min 2: 20m Skillmill Sled Push (10/9)
Min 3: 4 Sandbag over Bar (armpit height) 60/40kg

EMOM 35min

M1 10m HS walk
M2 8 Thrusters UB 42.5/35
M3 8 burpee over bar
M4 rest

RPE 9
HS walk can be attempts or 40s. shoulder taps back to wall

45 kahvakuulaheilautus
400m juoksu
35 kahvakuulaheilautus
800m juoksu
25 kahvakuulaheilautus
1600m juoksu
15 kahvakuulaheilautus

Maksimissa paino naisilla 24kg ja miehilla 32kg

Rest day - what did you do?

A,
5x [ 1 Clean + 2 Split Jerks ]
1-1-1-1-1

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

B,
"DG"
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters @2x15kg/10kg
12 Dumbbell Walking Lunges

C,
3 rounds for quality of:
Banded Lateral Walk, L 15 m/R 15 m
Arms Overhead Hip Hinge Hold, 20 secs
50 Seated Band Leg Curls
10 Plate External Rotations, pick load
Sled Drag, pick load, 100 m

Sled Drag- moderate load

3-4 sets of : (controlled tempo on all movements)
8-12 double db romanian deadlifts @15/22.5kg's
8-12 double db bench press @15/22.5kg's
rest 1-2 min
3 sets
10+10 banded trunk twist+pallow press (half kneeling position)
20 straight leg deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1-2min prayer pose strech
1 min russian baby maker strech

3-4 Rounds for quality:
10/10 Single Arm Turkish Sit-ups L+R
10/10 Pallof Presses + Rotation
10 Seated Leg Raises (fingers on the ground. The further, the harder)
10 Hollow Rocks + 10sec Hollow Hold
20+20m DB/KB Suitcase Carry (heavy)

• Rest as needed. Keep the sets unbroken.

1 1/4 Glute Hip Thrust: 4 x 12-15. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)