3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E2.30M x 5
3 sets: 3 snatch @70-75% (RPE7)
2 sets: 2 snatch @75-80% (RPE8)

Penkki 3x3x80%

Kyykky 4x4x60%

Etuheilautus 4x20
Ojentajat taljassa 4x20
-superina

3 mins ON/ 90sec OFF x 8 sets

A :
24 Double under/ 31 Single under
16 alt. DB Hang Clean & jerk@22,5/15kg
8 burpee box jump

B:
8 V-up
16 KB alt. Gorilla row 2x16/12kg
24 air squat

Split the Class into two groups!
Alternate A & B!

Jefferson curl 3x12

Pendlay Row 5x5x30-35%

Leuanveto 3 x amrap TAI YLÄTALJA 5x10-15
-vastaote

Sivutaivutus 3x20 / puoli

Kyykky 3x1x80%

Penkki 3x5x70%

Ojentajat käsipainoilla 5x8-15

800 m run
25 m sled push
30 wb
20 hr push ups
100 m fc
40 m lunges

Rest

4 rounds

2 Rounds
5 Inchworms
8 Scapular push-ups
3-5 Pike compression slides
...into

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E2.30M x 5
3 sets: 3 snatch @70-75% (RPE7)
2 sets: 2 snatch @75-80% (RPE8)

3x

A) Kumppari tolpassa +DB sivunosto
B) Double DB etunosto
C) Double DB sivunosto
D) Double DB alt. etu/risti nosto
E) Double bench sivu+etunosto