Front squat (first lift from the ground) 10-8-6-4 reps, then max reps @ 90 % of last weight

Front squat 2RM

4 rounds for quality

8-12 ring rows + 10-20 sec top hold
8-12 push ups + 10-20 sec bottom hold

Rest 90 sec between sets

12 min AMRAP
15 pull-ups / C2B
12 DB front squat
9 DB push press

2x22,5/15 kg DBs

Back squat

E0,5MOM5
Snatch pull + Hang squat snatch

EMOM for 3 rounds:
1) Oblique DB snatches right (jalan ulkopuolelta nosto yläviistoon)
2) Oblique DB snatches left
3) Rest
4) Landmine twists
5) Rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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, 45/35 lbs / 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

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

E3MOM 4 x 8-10 reps

Jumping back squats, 30% of 1RM