Clean

Shoulder & hip mobility
10min

Barbell warm up
10min

Deadlift Clean complex
In 10min build up as heavy weight as possible of:

2 deadlifts
1 clean

E2mom for 20min
5 bar over burpees
3 DL
1 clean

RX
70/100kg

Scaled
75% of Clean 1RM

For time:

50 burpee squat jumps

Burpeesta kyykkyyn, josta hyppy ylös täydellä lantion ja polvien ojennuksella. Jalkojen tulee irrotta maasta ja käsien käydä yhdessä niskan takana yläasennossa.

3 rounds
8 Ring dips
16 push ups
8 pistol squats alternating
16 air squats

Yoga with Minna

20:00 AMRAP
30/24 cal row
20 weighted sit ups 20/14
10 power snatches 95/65

Hips mobility w/ rubber band in EVERY angle. (take your time! Do it as much as you feel you need it!)

Foam roll for Lower Back, Glutes, Thighs, Fascia, Hamstrings and calves.

3:00 easy cardio (bike run or row)

Then barbell warm up snatch grip

Power snatch + OHS
EMOM x 10
1 power snatch + 1 OHS

*building in weight for quality

Warm up:
15min
10m crap walk
10m inch worm
10 push up
10 scapula pull up
200m run
200m row
200m ski

10 RFT
5 deadlifts 275/185
200m run

*sub 10/7 cal bike for run