Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold

10 DL 70kg
15 HRPU
5 T2B

2-3 SETS FOR QUALITY
1:00 EZ Machine
:30/:30 Half Pigeon on Box
15 Easy Box Dips
- Nasal Only Breathing
- Rest As Needed b/t Sets

4 rounds for quality

10 box step ups 2x 22.5/15kg
7 ring row
5 ring push ups

Every time ypu break; 5 hspu/ 5 pike press

Skill Primer
Power Position Clean & Double Pause Split Jerk
(5-8 sets x 2+3)

B:
2 Position Pause Clean & Split Jerk
(5 sets x 1+3 / 65%)

*(0:03 Pause off the floor & below knees)

AMRAP 10

10 KBS 24/16kg
5 + 5 Reverse Lunges w / KB
15 Sumo High Pulls w/KB

Death by, every minute on the minute
1 sumo deadlift 30kg + 1 burpee (telineillä)

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

4 rounds for time:

5 db squat snatch R
10 box jumps
5 db squat snatch L
400m run

@20 kg db