Dip muscle snatch + Hang muscle snatch + Muscle snatch

5 x 1+1+1-3 @ as form allows, go every 90-seconds to 2-minutes

– Use weights that allow for proper execution. Quality > Load

Find your rep max of:
5 DL
4 DL
3 DL
2 DL

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

A) Moving target kettlebell complex

With a pair of kettlebells, do:

1 clean + 1 press + 1 squat
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 4 presses + 1 squat
1 clean + 5 presses + 1 squat

Rest 1:1 (work:rest), then repeat the ladder with squats and cleans also.

B) 3 rounds for quality
:30 seesaw plank
15 KB teapot@light-moderate R side
:30 wall sit
15 KB teapot L side

EMOM for 3 rounds
1) Russian twists
2) Plank hold
3) Rest
4) Alternating DB snatches
5) Arch hold
6) Rest

4 sets of:
5+5 KB Windmills
10 Good mornings
Rest

Kyykky 1x87,5%

Penkki 3x1x80%

Maastaveto 1x82,5%

Power clean+squat clean+push jerk/split jerk

Kyykky 1x80%

Penkki 1x90%

Maastaveto 1x75%

Zombie Squat

1-2-3-4-5-4-3-2-1

Go Every 2:00