6 rounds for time of:
10 Front squat@60/43kg
10 Hang power clean
10 Bar over burpees lateral
500m row/ski/1000m bike
Timecap: 30 mins

Extra:
Banded Glute Bridge
3 x 8-10. Rest 60s.
- hold top of each rep for a 2 count

3-4rounds

6+6 windmill
12 hollow rock
12 superman rock

3 rounds:
10+10 bulgarian split squat
20 glute bridge
10+10 DB row

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

2 snatch deadlift + 1 hang squat snatch

Touch and go squat snatches

Tee liikkuvuusjuttuja kehoa kuunnellen, rullaile, venyttele jne.

Shoulder press 3 x 1