10 Kettlebell Swings (heavy,eye lewel)
10 GHD sit-ups
10 Box jumps (75 cm)

REST DAY / OPEN GYM
MOBILITY

5 reps backsquat

3 rounds

15m double kb walking lunges 32kb
15 strict ring dips

CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

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For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

Punnerrus ja Kyykky tabata
20 sekuntia punnerruksia, 10 sekuntia lepoa, toista 8 kertaa. Kesto 4 minuuttia
1min LEPO sitten Kyykyt 20 sekuntia , 10 sekuntia lepoa, toista 8 kertaa. Kesto 4 minuuttia

SNATCH
Nousevalla painolla viimeinen n. 80-90 % MAX
2-2-2-2-2

3 rounds for quality:

10 Strict Toes-to-bars
Max Time SA Plank R
10 Reverse Hyper Lifts (on GHD or Box)
Max Time SA Plank L

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Are your SA planks roughly similar or is there is huge difference in: max time, position, support, angle or even pain?

~ Lämppä: leikki mobbailut
~ Core: kaaripito 6x 20s
~harjoitellaan rengassoutua
~ metcon:
10min
kyykkyhyppy 5x
Rengassoutu 5x
punnerrus 5x

Loppuvenyttelyt

Barbell Cycling:
Rxd weights: Men 60kg, women 40kg

40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min

30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min

20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ

We will redo this workout next 2 weeks. Increase the weights weekly. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.