95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

Conditioning
5 minutes of max reps of Burpee Box Jump Overs
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean
3 minute rest
2 minutes of max reps of Wall Balls
2 minute rest
1 minutes of max reps of Max unbroken TTB/KTE/KTC

WL
Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

Ten rounds of:
12 Burpees
12 Pull-ups

Burgener Warm-Up
Do the sequence as follows, always in this order, using a barbell or fitness stick:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

For time
30 Burpee Box jumps over
Then
100 Walking Lunge

EMOM : 10 Alt Dn snatches 22,5/15

5 sets :
2 hang squat clean + 1 split jerk

3x3 clean pull 100%

2 Snatch Pull
1 Power Snatch
1 Snatch Balance

5 Work sets @ 80%

3x10 Lat pulldown

Ennen wodia nousu raskaahkoon raakatempaus 3rm päivän kunnon mukaan.

Front squat 1-1-1-1-1-1-1 reps