5 sets of 12, 10, 8, 8, 6 reps:
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

6 rounds:
15 toes to rings
12 db hang clean @2x22.5kg
9 burpee
6 hspu
- rest 1min -

-6 OHS
-12 db snatch 20/15kg
-18 abmat sit-up

A:
Spitz snatch + squat snatch 8x1+2 @easy weight

B:
Squat snatch 5x2 @moderate-heavy weight

For time
- 1,600/2,000-meter row
- Every 90 seconds, including the start, perform 3 wall walks until you complete the row.

LÄMMITTELY
- Cat - cow
- LLA - liskokierto
- AKK jalan yliviennillä - pakaravenytys
- Lapojen lähennys 3 eri suuntaa
- Toispolviseisonnassa käden työntö eteen ja avaus taakse
- Seinäkyykky
- Avaus + kierto toispolviseisonnassa
- Lonkan kierrot toispolviseisonnassa

CIRCUIT
3 x 45s./20s.
1. Etuheilautus
2. Lankussa soutu kp
3. Penkkipunnerrus kp
4. Sivulankku + simpukka avaus O+V
5. Sumomave kk

EMOM x 8-12
1) row
2) bike

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)

B:
Tempo Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

1-2x1x[3+2]@barbell, 3x1x[3+2]@75%, pp-%, rest btw sets 2min *up to example 55-60-65-70%

1. 16 kb russian swing @16kg
2. 12 romanian deadlift @45kg
3. 10+10 1-leg "butt" lift
4. 20 abmat sit-up