Three sets of five glute-ham raises.

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

E0.5MOM5

1 Squat snatch

5R: 50-40-30-20-10
Pushup - Situp - 1h squat clean (22,5/17,5)
Or
Ringdip - t2b - 1h squat snatch (22,5/17,5)

rintalihaksen käsittely lacrosse-pallolla 1min/1min
Optional accessory:
Use 5-15 minutes to practise your weakness (pistols, du’s, mu’s, wallballs, hs walk etc)

every 75 seconds for 5 rds:
5-15 huspu (you can try strict or deficit also if want)
-rest 3min-

every 2 minutes for 4 rds
1-3 excentric huspu, 4 seconds down (you can try decifict if want
-rest 3 min-

every 2 minutes for 3 rds
wall climb + 20s hs hold OR 8-20 shoulder taps

5min Row/IAirbike with nose breathing only

Perfect Stretch video

5 rounds

1km moderate
30s rest
500m mod +
60s rest
500m mod++
90s rest

3 RFQ

15 Plate hammer curls 20kg
20 Overhead banded triceps extensions
20 supermans

3 rounds for time

5 HSPU
10 PP @43
15 SNATCH @43
20 KB SWING @24

4x6x70%