Find heavy 3-5 reps set in 15 minutes

21-15-9
Barbell Good mornings
30-60sec Ring push up hold (punnerruksen ylä-asennossa pito)

Every 1min 45sec for 14mins (8sets)
2 squat cleans @75-85%

2 rounds
2:00 ergo
5+5 one legged RDL with 1 db
5+5 reverse lunges with 1 db
5 squat cleans with barbell
5 strict press with barbell

3 rounds
12-16 jumping lunges
4-6 power cleans @50-55%
4-6 push jerks
rest 2 min bwn rounds

3 rounds
min 1 - hang power snatches x 5-7 reps
min 2 - overhead squats x 5-7 reps
min 3 - squat snatches x 5-7 reps
min 4 and 5 - rest
Work weight @40-60% of 1 rm snatch. Start with the weight that you dont have to take the weights down. Best would be that you are able to increase weight a bit on each round.

5 sets
2-position hang snatch (2s pause above and below the knee cap)

5 x 3 Back squats

HUOM! Ensimmäisessä toistossa paussi kyykyn pohjassa, kaksi viimeistä toistoa normaalisti. Sarjapainot noin 70-80% ykkösmaksimista, 2-3 min lepo sarjojen välissä.

EMOM 14

Odd : 5 Box Jump
Even : 1 Power Snatch ( build in heavy )

EMOM 36

Minute 1 : 2 Clean & Jerk 65%
Minute 2 : 20 Jump Over Barbell
Minute 3 : 13/10 Cal Bike Erg
Minute 4 : 8 Medball Slam
Minute 5 : 8 Sumo Deadlift w/ KB
Minute 6 : 10 Ring Row