20s Muscle snatch
10s lepo
20s Mave (snatch grip)
10s lepo
20s Snatch grip high pull
10s lepo
20s Klokov press (niskan takaa)
10s lepo
20s GHD (selkä)
10s lepo
20s HSPU
10s lepo
20s Thruster
10s lepo
20s (Jumping) Back squat

5 x following complex (3 Push press, 2 Push jerk, 1 split jerk)

For time:

Run 6,000 meters with a pack.

Clean x 1

3 sets @70%
3 sets @80%
3 sets @85%
3 sets @90%

Pistols 5 x max reps for both legs

Lepoja

12-9-6
Ground to Overhead 50KG/30KG
Over Bar Burpees
Pull Ups

20 mins amrap
400m Run
21 box jumps
15 hang power cleans 135/95
9 toes to bar

Groin Series Perform:

3 Rounds of B1) + B2) + B3)

B1) 1-leg Adductors rock with rotation of spine

Use a small plate to have some resistance in your shoulder and feel a better stretch in the adductor. Feel a gentle stretch, and rock forward after each stretch to release pressure. 10 reps/arm before changing leg Demo Video:

B2) 1 Banded Leg Squats
Place the one end of the band around the rack at knee height and the other around your leg just above your knee. Make sure you create a good amount of resistance in the band so that you feel the band pulling on your leg. Slowly and controlled go into a squat, letting the band pull your knee out and stretching your adductor. When standing up create a light pressure against the band to activate the adductor. 10 reps/ leg with a 2 second pause in the bottom of the squat position.
Demo Video:

B3) Front Squat
Front Rack Hold with Bar slowly going into Squat keeping elbows high. You need to strengthen your new range of motion by loading the movement. Perform a tempo front squat, where you go slowly into your new squat and front rack position. 8 reps @ 3131 (Tempo: 3sec down,1sec pause in the squat, 3sec going up, 1sec pause at the top) Demo Video:

03 Rounds for Time :

► 10 Strict HSPU
► 15 Strict Ring Dips
► 20 Strict Push Ups
► 45 Strict Pull Ups