AMRAP9:
45s erg
8 cyclist squat
10 90/90 hip stretch + ext.
5 squat to hamstring + 5 broad jump
20-30s 1-leg v-up alt.

10 Rounds For Time:
3 Clean & Jerks @61/43kg
3 Bar Over Burpees

Emom 16x 3

1) 45s Kone
2) 45s Boxiaskellus

3min tauko

1) 45s Viivajuoksu
2) 15-20 Kevyt KK-heilautus

3min tauko

1) 10-20 Kevyttä seinäpalloa
2) 45s Lonkat ja kierto

Bench Press

5 x 10. Go Every 2:00
3 x 5 Go Every 1:30

In 20min:
Build to a heavy 1 Power Clean

• Only go for 1RM if feeling great. If feeling slow or not super strong just feel something heavy and move on.
• All singles. Start @ around 50% of your desired 1RM/Heavy Single
• Desired rep scheme 3-2-1-1-1-1-1. The 3 and the 2 should be around 50% and performed as all singles. Don't have to limit yourself to 5 singles

5 sets of Deadlift
Set 1: 10 @ 50% of estimated 10RM
Set 2: 8 @ 70% of estimated 10RM
Set 3: 5 @ 80% of estimated 10RM
Set 4: 3 @ 90% of estimated 10RM
Set 5: 10RM Deadlift
- Rest 2-3min btw sets

5 sets:
2 Snatches
Set 1: @ 60%
Set 2: @ 62%
Set 3: @ 64%
Set 4: @ 66%
Set 5: @ 68%
- Rest 2min btw sets

4x2 Hang Clean Pulls
- Rest 2-3min btw sets
Set 1-2: 100% 1RM Hang Clean
Set 3-4: 105-110% 1RM Hang Clean

• Find your clean 1RM in 8min

3 sets:
5 Shoulder Presses + :20 Overhead Hold + 10 Push Presses @5/10 RPE
- Rest as needed btw sets