5 Rounds
30 cal Bike
10 Back Squat 100kg
15m Yoke carry 200kg
6 single DB clean+jerk 40kg
30 cal Row

2:00 on 2:00 off
3 rounds

25m weighted lunge walk
25m sledge push
12 goblet squat
assault bike rest of the time

Romanian deadlift with 1-2s pause just after liftoff 2x8

2 clean, 15s pause, 2 clean

EMOM4
1 clean
1 clean bk
1 clean ak
1 tall clean
1 front sq
1 jerk

C&J

Heavy singles
10*1 c&j

Heavy Jerks
5*2

Power snatch 5x3, 2x2

Warm up,3 rds:
1:00 machine of choice
4 inchworm to push up
4 russian bb maker
8 glute bridge
8 dead bug
8 empty barbell push press
8 empty barbell back squat

1: e1:30 x8, alt A/B:
A) 3 push press
B) 4 back squat

2: Amrap15:
15 deadlift @2x db
12 push press @2x db
9 thruster @2x db
6 cal machine
*valitse itsellesi sellainen käsipainopari, jolla pystyt suorittamaan kaikki liikkeet putkeen.

A)
EMOM 10 mins
2 Power Snatch with pause
- 2" pause in the receiving position
- start at 60% of 1RM, finish at around 75-80%

B)
3 mins ON/ 90"OFF x 4 sets

6 Power Snatch @43/30kg
12 Front Squat
6 Power Snatch
Remaining time max rep no push up burpee!
Rx+@50/35kg

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
1-2× 3+3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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