3 rm vauhtipunnerrus, 10min aikaa

Row for max distance

50m Row, 1 Power Snatch, 1 Lateral Bar over Burpee

100m Row, 2 Power Snatch, 2 Lateral Bar over Burpees

150m Row, 3 Power Snatch, 3 Lateral Bar over Burpees

Continue to add 50m and 1 rep per movement each round until the time cap is reached.
w/ Bike erg: start with 100m, Add 100m/rnd.
(50m/100m = 1 rep)

Barbell - 50 / 35kg

1. Jerk balance
   3 x 3 @ 40kg

2. Tall Jerk
   3 x 3 @40kg

3. Jerk drive
   2 x 3 @80kg

400m row
15-21 KBS 24kg
9-12 pull-up
90sec rest

Muscle clean
4x 3

Power clean + hang power clean + push press
4x 1+1+2

Squat clean + jerk
5x 2+1

Clean pull
3x 3

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 30sec Wall Sit (loaded)
2) 30sec Double KB Overhead Hold
3) 10-30sec L-Hang

RPE 4

20min amrap

20cal bike
15 push ups
10 ghd sit ups

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(18)
WRK 8:00 REST 2:00 WRK 8:00
6 burpees
12 squats
18 sit ups

Finisher
50 double crunch
1:00 butterfly stretch