5 Sets For Load:
1 Clean +
2 x Hang Cleans
- Rest 4:00-5:00 between lifts

5x3 @75-80%

5 x max set of strict ring dips

Rest 3min between sets

IN PAIRS, YGIG:

3 x 6 min AMRAP

12 (6+6) KB Push Press 24/16kg - 250m Row

8 Deficit Push-Up - 30 DU

4 Bar MU - 30 Mountain Climbers

--1min rest--

Score is total rounds from each couplet.

For time:

• 1000/900m row
• 50 alternating db snatch (heavy)
• 30 burpee box over jumps

rest 5min

• 1000/900m row
• 50 wall ball
• 30 burpee pull ups

rest 5min

• 1000/900m row
• 50 kb swing 32/24kg
• 30 ghd sit up

Each set has a time cap of 12 minutes.

In 15 minutes:

• find overhead squat 3RM

Etukyykky 3RM

Selvitä 3 toiston maksimi kilot

hang power snatch + hang snatch for 10 rounds each 90 seconds

For time:
30 Back Squats @100/70kg
50 Russian Swing @32/24kg
30/24 Calorie Bike or 40/34 Cal Row

• 8:00 Cap
• Squats from the rack

Shoulder Stability (4/4)
2-4 rounds, rest as needed between:

1) 30sec Double KB Standing Overhead Hold. (Jerk KBs overhead, and stand still for 30sec)
2) 6-10 Prone Cuban Press video
3) 10-15 Banded Face Pull video
4) 10-20 Scapula Push-Up video

RPE 3+ to 4

Target: This workout is to build your shoulder stability, not a “strength training at any cost”. Concentrate on your form and use loadings that fit your fitness level.