A)
5 rounds - 2’ rest between
5 dead clean + thruster @heavy

B)
EMOM 16’
1: 3 clean and press @as heavy as your press allows
2: 5/5 single arm row
3: 5 double KB front squat
4: 12 Russian swing  

Part A).
Skill Primer
Dip Muscle Clean, Thruster & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Tempo Clean Pull, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-70%)

shoulder & Th mobility

superset, 4x
8 prone swimmers
5 downward dog from push up pos.

triset, 4x

5/5 dead bug
8/8 side plank hip raises
10/10 superman reach out

"6x 30"" on 15"" off, alternating"
KB goblet hold
mountain climber

Voimatempaus + vala 1+2 otm 90s x 10
36kg saakka

Tempaus pp + tempaus 1+1 otm 90s x 10
41kg saakka

1 rive pp + 1 rive + 2 työntöä otm 120s x 10
30,35,40,44,44,45,0,45,45,49

Takakyykky 1x6
Lämpät kolmosia 50,60,70
Kutosia 80,84

+loppujumps! 🥵

Voimatempaus + valakyykky 1+2
Otm 90s x 10

Hang snatch & snatch 1+1 otm 90s x 10

Front squat 1 RM, then 2 sets Back squat @ same weight (choose reps)

1RM for split jerk

AMRAP 10
9cal row
8 box step up

5min rest

30 t2b
10 burbee
20 wall ball
10 burbee
20wall ball

12-10-8-6-4-2 ring rows
12-10-8-6-4-2 pull-up