AMRAP in 20 minutes
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

2-3rounds:

10-20 GHD sit uo / scaled V-up
40-60s D ball hold

EMOM 8

Moderate slow pull clean

LIGHT QUALITY LIFTS

Jerk drive w/ 2s pause + jerk

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

BLOCK Snatch
8 x every 90s.

2 block snatch pull + 2 block snatch
start 65% and built up to heavy weight

Then

with 65% of 1 RM
1 unbroken set of power snatch
- hold on to the bar
- no re grip
- must be tng

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest

20 toistoa nousevilla painoilla

20kg tanko
-> 5 kg nosto sarjojen välillä
Max. Minuutin palautuminen sarjojen välissä.

Warm-up
3:00 Air Bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Overhead squat
3 Overhead squat (tempo 3211) @ empty barbell
3 Overhead squat (tempo 2111) @ empty barbell
3 Overhead squat @ empty barbell
* tempo 3231 = 3 sec down : 2 sec hold (bottom) : 1 sec up : 1 sec pause (top)
* tempo 2121 = 2 sec down : 1 sec hold (bottom) : 1 sec up : 1 sec pause (top)
+
4 rounds
5 Overhead squat* @ build up each round
20 Double-unders
5 Toes-to-bars
6 DB snatches, alt
1:00 Row / Air bike / SkiErg (rotate)

Hi hang-hang-squat clean-jerk
3 high jumps at high box

Pendlay Row 5x5

Penkki käsipainoilla 5x8-12
-joka sarjan jälkeen facepulls x20

Reverse Hyper 5x15-25
- tee ghd:ssä —>

Vasarakääntö yhdellä kädellä 3x20 / käsi