10 romanian deadlifts @ 80kg
20 ghd sit up
20 walking lunges @ 60kg (back rack)

1. front squat + jerk: 3+1 x 5 sets. no misses, so pick your weight accordingly.
2. 50 toes to bar total. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!! (DO THIS FOR SURE!)

1. muscle snatch from floor: 2, 1, 1, 1, 1
2. power clean+clean+jerk: 1+1+1 x 5 sets.
3. 25 flutter kicks superset with 25 super men x 3 sets.
4. mobility work……ankles, knees, hips, shoulders, wrist!!!
5. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!! (DO THIS FOR SURE!)

Just practice light weight!

10 min amrap
4-6-8-10-12-14.....
Double dumbell hang clean and jerk 15kg's
T2b

Straight into:

10 mins time to find max weight in:
1RM clean&jerk

Straight into:

5 min max calorie row

5 Minutes of P. Breathing

Kristan ja Marikan kans aamuvirkkuilemas

Deadlifting in The Den with Mrs N.
5 x 5 @ (100/50)
5 x 3 @ (130/60)
5 x 1 @ (145/75)
1 @ (147.5/80)
1 @ (150/90)
1 @ (152.5/95)

Metcon (Time)
-400m Run
-30 Burpees
-30 Kettlebell Swings
-30 Burpees
-400m Run