1A) WEIGHTED DIPS 4X4X50%
1B) BANDED JUMPS 4X5

2:00 easy bike row or run

Barbell warm up snatch grip

Snatch complex
EMOM x 10
1 power snatch + 1 OHS

Building in weight for quality

AMRAP 18:00
30 alternating DB snatches 50/35
30/24 bike calories (sub 500m run)
30 TTB

30 MIN PK
600M JOG
30S PLANK
10+10S ONE ARM HANG
600M ROW
100 ROPE JUMPS
20S HBH
20S ABH

Weightlifting
Push Press + Push Jerk + Push Press:
- (1+1+1) x 4 sets. Work up to a challenging set! Goal about 75-80% of 1rm jerk.
* Rest 60-90 secs between sets

Clean Lift Off (irroitus lattiasta ja nosto säären puoliväli, 3s pause siinä + Clean + Jerk:
- (2+1+1) x 3 sets @75-80%
- (1+1+1) x2 sets @85%
* Rest 2 minutes between sets

Power Clean + Hang Squat Clean:
- (1+1) x 5 reps
- (1+1) x 4 reps
- (1+1) x 3 reps
- (1+1) x 2 reps
* Rest 2 minutes between sets
eli vuorotellen power clean + hang squat clean + power clean + hang clean ..
Starting @50-55% and finish with 80-85% of 1 rm clean.

Clean Pull:
- 4x4 @ 95% 1RM Clean
- rest 60-90 seconds between sets -

For time:
40/32 Calorie Ski
10 Bar Muscle Ups / 20 C2B / 30 Pull ups
10 Sandbag over shoulder (70/45kg) or power cleans @70% of 1rm

target is sub 2min 30s on ski, so moderate pace so you wont die before upperbody pulling movement.
Fast singles on sandbag or power clean.

Every 2:00 x 5 sets
1-1-1-1 deadlift (rest 10 s between sub-sets)

Build up to as heavy as form allows from a moderate to heavy weight.

EMOM20 (4 rounds)

1) row at easy pace
2) KB farmer's carry
3) bike at easy pace
4) front leaning rest
5) jump rope single-unders

Continuous work at low intensity thought the whole 20 min. Comfort zone!

6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

for 6 min
Every 30s
2 high hang power clean + 2push jerk
@ 42/29