Tall clean
4 x 3 @ 50% of 1RM clean, build over the 4 sets if it feels good

Jerk behind the neck
3 x 4 @ 80% of 1RM clean & jerk

Back squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Accessories
Banded pull ups 3 x 12 - use a band that you can do the 12 pull ups unbroken
Weighted press ups 3 x 12 @ 8RPE

30 min PK
800m jog
30s Arch body hold
30s plank
150 rope jumps
40 walking lunges
10 OHS bar or stick
10 snatch balance bar or stick
30s+30s side plank
Go easy (pitää pystyä puhuaan puuskuttamatta :) )

2 minutes of cardio, pick an activity (row, bike, run), then:

2 rounds:
*Barbell Complex, 45/35 lbs
5 L/5 R World's Greatest Stretch
10 Kipping Swings
5 Inchworms

*Barbell Complex:
3 Barbell Hang Muscle Snatches
3 Barbell Hang Power Snatches
3 Barbell Power Snatches

Every 4 mins for 12 mins do:
10 Bench Press*
15 Push-ups

*Round 1: 70% 1RM
*Round 2: 70% 1RM
*Round 3: 75% 1RM

3 Sets

2 - 5 Legless Rope Climbs

Rest Up to 30s btw reps

Rest 1 minute btw rounds

Muscle clean primer
3 x 3 empty barbell

Jerk dip & split jerk
5 x 1 @ 85% of 1RM split jerk

Clean, hang clean & front squat - build to a heavy complex

Back squat
1 x 8 @ 65%
1x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Optional accessories
DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE

Warm-up
5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
10/side Xiao Pengs
5 Scapular pull-ups
30 Speed rope skips
+
Build to workout weight for squat snatch
* Prep the double-unders and rope climb between sets
+
@ workout weight
30 Double-unders
2 Squat snatches
1 Rope climb, 15′

Deadlift on a plate 8-8-6-6 reps

Bench Press

6 x 4 x 80%

Sendoff 3:00

Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

Part 1:

6 Min AMRAP:
12 Power Snatches, 75/55 lbs
12 Toes-to-bars

Rest 2:00 mins

Part 2:
6 Min AMRAP:
8 Power Snatches, 115/75 lbs
8 Toes-to-bars

Goal is touch and go barbell cycling. As your grip fatigues, choose to break up TTBs instead of Power Snatches as much as possible.