EMOM21:
a) 5-10 power snatch
b) 10-14 air squat - 6-10 sit up - 3-5 pull up
c) rest

4 frotn squats
start 75-80%1rm fs
build heavy set of the day

Every 3 min x 12 sets:
A. 30/25 cal row or bike
B. 25 med ball cleans 9/6 kg
C. 20 burpees to target

Rotate stations for total 4 sets per each.

4 double db hang squat clean 22.5/15
6 hspu
24 du

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets
*Option to straighten the front leg after the groiner.

4 Rounds for time:

300m run
20 DB/KB hang clean & jerk (alternating)
10 box jump

-time cap 18 min-

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

2 Rounds:

12 Minutes ON
5 Minutes Easy

3 rounds of:
10+10 One-KB front rack Reverse lunges
10+10 Oblique KB swings
10+10 DB side bends
10+10 DB snatch
Rest

Raskas blokki - viikko 2

A1. Pullup 4x1+1 (RPE9)
A1b Nordic Curl x 4 (RPE8)
~2-3min