Clean pulls to target
4 x 2 @ 105% of 1RM clean

Jerk dip & split jerk
5 x 2 @ 80% of 1RM jerk

Clean & jerk
5 x 2 @ 78% of 1RM clean & jerk

Strict press
5 x 5 @ 70% of 1RM strict press

Accessories
Leg extension 3 x 10 @ 8RPE
Hamstring curl 3 x 10 @ 8RPE
Goblet squat with KB 3 x 10 @ 9RPE

20 DU's / 40 singles
14 front rack lunges
6 bar over burbees

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Pause Snatch Pull + Muscle Snatch + OHS
(5-6 sets 1+2+1)

B,
Snatch Pull + Hang Power Snatch + Snatch Balance
(5-6 sets 1+2+1)

1)
EMOM 10 mins
Odd: 10 alt. KB dead snatch for quality
even: 10 alt. KB dead Clean and Jerk for quality

2)
"the Ghost"
6 rounds
1. min: amrap cal arow
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

Bench & Pull Ups

"Kotkalainen kuulajumppa"
- Am. Swing x 100
- Snatch x 80
- Longcycle x 60 (clean+press)
- Thruster x 40
- "Navy seal" burpee x 20

Parasympathetic Breathing: 15 breaths
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds of:
10+10 DB side bends
20 Russian twists
10+10 Side plank hip raises
20 Landmine twists
Rest