Part A).
Skill Primer
3 Position Pause Power Clean & Tall Split Jerk
(5-8 sets x 1+3)

Part B).
Clean & Jerk
(8 sets x 1+1 / Build up to a heavy 1RM)

A: Dips 3xMax
B: Pull ups 3xMax
C1: SA Log press 3set
C2: supine body weight rows 3set

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)

7min AMRAP
OHS 30kg
EMOM: 2 Rope Climbs

** AMRAP 12**

8 Devils Press
0:30 Handstand Hold ( 1 Rep )
10/8 Cal Bike Erg

E2MOM 3
3 high box jumps OR max height WB

3 rounds
8 straight leg DL
12 bent over row
rest 1min between rounds

3 rounds
100cal bike
10 shuttle run ≈15m

DU skills

5 rounds 30s work/ 30s rest
Double unders
plank hold
air squat

2x2x51
2x2x58
2x2x62
1x65
1x70
1x75
1x78
1x80

Treeni 2
Warm Up
2 sets
1.5 min cardio machine
20m bear crawl
5+5m monkey crawl
3 inch worm with push ups
6 wall squat
12 walking lunges
15-30sec Active Hanging

Gymnastic
For Quality 15 minutes
3-4 sets
15-30 seconds of each hold and rest 20-40 sec bwn
Ring Dip Hold
Chin Over Bar Hold
Wall Walk Hold
Goblet Squat Hold

Metcon
15 min AMRAP
6+6 single arm db snatch
6+6 single arm db oh walking lunges
6-12 push ups (depending your ability to do them, choose "harder" way to do them)
12/15 calories of row/ski/run or 10/12 cal air bike