Snatch
1 set of 2's @75%
3 set of 1's @80%

Front squat

1 set of 2's @75%
1 set of 1's @80%
1 set of 1's @85%

KB Curls 3 x 8-10. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Upper Complex:
Bent Over Row+Hang Muscle Clean+Push Press+Bent Over Row
- 4 Rounds x 8 each. Rest 2:00 between rounds.
- So 8 rows + 8 HMC + 8 PP + 8 Rows = 1 set
- Goal: Use a challenging load, but make sure all rounds are done UB.

Push Jerk
15 Minutes on technique performing sets of 2-3 reps.
+
Banded Pulldowns: between sets of jerks perform 12-15 slow & controlled reps.

4 ROUNDS

1min all out
2min hokihölkkä
1min all out
2min hokihölkkä
1min all out
5min reipasta kävelyä

30s. On, 15s. Off
-Sprawl (burpee wo. push-up)
-Plank steps
-Grass Hoppers
-Side plank right
-Side plank left
-Mountain climbers
-Squat tuck jumps

3 Rounds
Rest as needed btw. rounds

Strength

Build up to heavy 50m farmers carry

Workout

5 rounds each for time

10 DB push press
1 suicide sprint

4 rounds for consistency:
3 min row for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds

2 Runder
- 10 sek Burpees
- 50 sek rest

2 Runder
- 20 sek Burpees
- 40 sek rest

2 runder
- 30 sek burpees
- 30 sek rest

2 runder
- 60 sek burpees
- 60 sek rest

Your score is the total amount of burpees performed