Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold

3 RFT
400m run
15 thrusters 95/65
10 box jump overs

1 rep every minute

10 DL 70kg
15 HRPU
5 T2B

For time:

10 push press
20 dumbbel squat
30 cal bike/row/ski

10 front rack lunge
20 toes to bar
30 cal bike/row/ski

10 clean
20 hand release push-up
30 cal bike/row/ski

10 thruster
20 sit-up
30 cal bike/row/ski

rx weights 50/32.5kg and 25/16kg

For time:
100 cal bike

3-5 min light cardio
5-10 min foam rolling to whole body and overall streching to your body

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Clean 8x2 @ 80%
+
RDL 3set
+
Front squat 3set

2-3 SETS FOR QUALITY
1:00 EZ Machine
:30/:30 Half Pigeon on Box
15 Easy Box Dips
- Nasal Only Breathing
- Rest As Needed b/t Sets