3 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest
Score is total reps completed. Goal: 170.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rnds for quality
6 prone snow angels
5/5 prone internal & external rotations
5/5 windshield vipers

50-40-30-20-10
-Push ups
-Air squats
TC 15min

Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta

Strict pull-ups 4 sets 10 reps

Alternate B1 / B2

B1. Strict press, rest 1:30 before B2
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

B2. Strict pull up, rest 2:00 before B1
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

– Build to a heavy four (H4) with 3 RIR (heavier than 82%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H4.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up
pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

3 x 20 weighted single leg squats

Yoke carry

5 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry