Mobility:
-Ankle/Thibia 15/15/side
-Hamstring w. band 15/side
-Pigeon pose ~30s./side
-Couch stretch ~30s./side
-Scapular smash 20/side
-Front rack ~30s./side

Warm up:
3 Rounds
1min Row
10 Hanging leg raises/knee raises
10 US Kettlebell swings
10 Wallball shots
6 Burpees

8-7-6-5-4
Chin up

20-16-12-8-4
Hauiskääntö
4x All the way
4x up to middle
4x down to middle
4x All the way

4x4
Strict press

12-10-8-6
Db press from floor

5K for Time

WEIGHTLIFTING 6min
EMOM x6: Snatch Balance + OHS

Conditioning: 15min
E90sec x10:
Hang Power Snatch + Hang
Squat Snatch
Target: add loading by feel, not
all out

A,
Big Clean Complex

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

B,
AMRAP in 5 minutes
Squat Cleans @70kg
Jerks @70kg

8 rft
5 hang power clean 50kg
10 push up
15 air squat

Kymmenen minuutin ajan kolme toistoa alkavalla minuutilla.

Kymmenen minuutin ajan yksi toisto alkavalla minuutilla.

-Amrap 12min

A)Skix5cal
B)1arm KB snatchx1+1/2+2/3+3... (KB24/16kg)
C)Skix5cal
D)1arm KB stohx1+1/2+2/3+3... (KB24/16kg)