6+6 front squat+back squat 10kg every round more. Pyramid emo2m sor far as you get.

3x6rep:
Snatch pull
Power snatch
The catch technique

6 position snatch 3x

Push-ups: AMRAP 2 Max Reps.
+
3-Way Banded Shoulder/Lat Stretch x 30s each position.

10-1 L-sit ring pullups *
20-2 strict ring dips **
* decrease by 1
** decrease by 2

Pull-up pyramid with weight

Penkki 4x6x70%

Pendlay Row 5x10

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)

50 min
Warm up for 20 min

1.Conditioning
EMOM30 (5 rounds):
1) 10 DB thrusters - 2 x 10 kg
2) 10 hollow rock + 10 arch rock
3) 10 DB hang clean + jerk - 2 x 10 kg
4) 30 s. HS hold
5) 10 lunges w/DB - 2 x 10 kg
6) 10 v-ups + 10 jumps over DB
HR 149/171

Amrap 9
10 MB clean
10 push up
5 burpees

FINAL TEST

For time.

Video: http://bit.ly/2ZlWaYQ

140 min
Warm up for 15 min

1.HSW
HS Walk practice:
- Handstand rocks 3-4 sets
- Wall facing HS Shoulder taps 3-4 sets
- HSW 25 m

2.MU
- Skill drills
- MU 12x1

3.Ring muscle up accessory
- False grip hollow hang
60 s.
- One quarter-up transition drill
12 reps
- Strict MU
3 x 1

4.Push press + split jerk
1+3

5.Accessory
A.3 sets:
3+3 Turkish get ups (Light weight, slow movement)
5+5 Crab reaches (Slight hold on every rep)
300 m easy ski-erg
- Done