Three sets of five glute-ham raises.

3RFT
100 dubs
50 push ups
25 deadlifts @ 40% 1RM

400m run
Then 2 rounds
10 good mornings with empty barbell
10 single leg KB deadlift (5 per leg)

Deadlifts
2:00 rest between rounds
5@65%
5@70%
5@75%
3@80%
3@85%
1@90%

Kyykky 5x70-80%

Penkki 5x70-80%

Maastaveto 5x70-80%

Eli nousu kovaan vitoseen kaikissa...päivän kunnon mukaan..5-6 ylösmenosarjaa ja sitten työsarja...

WU: 30s work /30s rest x 9, 3 rounds
1. Snatch balance
2. Snatch reversed lunge
3. High hang snatch

Every 1:20x9
1-3: 2 high hang snatch + 3 OHS
4-6: 2 hang snatch + 3 OHS
7-9: 3 snatch

Every 2min x 5
Find 1RM

Lepoja.

3min amrap
15 TTB
15 OHS 40/30kg
Amrap row for cal
3min rest
3min amrap
12 TTB
12 OHS 45/32,5kg
Amrap row for cal
3min rest
3min amrap
9 TTB
9 OHS 50/35kg
Amrap row for cal
3min rest
3min amrap
6 TTB
6 OHS 60/40kg
Amrap row for cal

Every 6 min x 5
5 hang squat snatch @70%
10 box jump overs
10 db box step overs @2x 22,5/15

@70% of 1rm clean n jerk
1: 1 hang squat clean + 3 jerk
2: 1 hang sq clean + 2 jerk
3: 1 hang sq clean +1 jerk
×4

2 x 10 @ 55% (1min break between these sets)