A) 3 sets for quality of:

Double KB front rack split squat x 8-10 reps/ side
Half kneeling tornado press x 8-10 reps/side
30 sec. goblet wall sit

B) Partner workout (You go, I go)

AMRAP 15 mins

20 KB snatches@24/16 kg
20 Goblet squats@32/24 kg
20 Clean and jerks
20 Push ups

Goal: 3+ rounds

Bench press 2 RM, then 3 sets @ 60 % (choose reps)

Light Cardio ( jog, swim, ergos )

& Mobility

Deadlift

4 x 3 @ 82-86%, rest 3 to 4-minutes between sets

Deadlift up to knees

3 @ 50%
3 @ 60%
2 x 3 @ 70%
4 x 2 @ 75%

Rest 2 to 4-minutes between sets

5 rounds:
20/16cal Ski
1min Sorenson Hold
1min Rest

Incline Bench Press w DB`S

4 x 5

Weighted Pull-Ups

4 x 3

Ninja / No feet Snatch Singles

8 x 1 @ 65-85%

Snatch Comlex. Use Blocks ( Bokseja saa käyttää näissä harjoituksissa, vaimentamaan voi laittaa kumimattoa)

Barbell High Hang / Pocket Level

10 x ( 1+1+1) 45-65%

Snatch High Pull + Power Snatch + Squat Snatch