5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
20s Hollow Hold + 10 Shoulder Taps + 5 Burpees
2 Min Laying Front Rack Stretch

Then...

1 Min Barbell OH Hold
1 Min Wall Sit

4x3 touch&go power clean and jerk

For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell "DT"
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell "DT"
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell "DT"

Dumbbells: 22.5 / 15 kg's

1 Round of Dumbbell "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks  

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% Heavy Single

30 Min

• 1 min Erg
• 2/4/6/8/10…. Hang clean and jerks 2x17.5kg DB
• 2/4/6/8/10…. Alt Reverse lunges w dumbbells

score is total Clean and jerks + lunges

Back Squat 4x1
90% of 1RM

A: Muscle snatch doubles up to heavy
B: Power snatch + squat snatch up to heavy+ techniqua
C: Emom 7’: Triple power clean +spit jerk

3 rounds for quality, 15-20 reps each:
- Sidelying External Rotations
- Sidelying Flexion
- Sidelying Horizontal Abduction
- DB Lateral Raise
- Prone Swimmers

Active Recovery Session
Full Body Warm Up Mobilty
then

3 rounds
10 reverse snow angels
10/10 external DB rotations
10/10 bulgarian split squat (bodyweight)
1000m light pace row
after full round take some water and go for next round

then

3 rounds
10 banded pass throughs
3-4 wall walks
10-20 scapula rolls on pull up bar (pyöritä eteen/taaksepäin)
5+5m front rack duck walk with light kettlebell
40/32 calories air bike
after full round take some water and go for next round

Relax for few minutes and do some deep breathing during streching or just sitting around.

Build to Heavy Double