6-8sets:

3 power clean 75-85%

2 floor + 1 hang below knee

3-4 rounds for quality:
8-12 + 8-12 s.l. romanian deadlift
8-12 cyclist squat
8-12 + 8-12 russian twist

8x 4min of Work (90sec of rest)

A. "I Go-You Go"
7 Toes-to-bar
7 Pushups

B. Max Calories (1 machine)

C. "I Go-You Go"
8 DB Snatches
4 Burpee over DB

D. Max Calories (2 machines, you work both at the same time)

5 Shoulder to overhead 52.5/35
10 DL 52.5/35
15 Box Jump

Every 1:30 for 8 sets:
3 back squats
* -lisää painoa kierroksittain,
jos mahdollista*

3 round for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/42.5kg
Time Cap: 9mins

Hybrid Stance RDL: 4 x 8-10. Rest 2:00
- build in weight each set

1. Snatch pull + hip muscle snatch + OHS
   5 x 2+2+2
   rest 90s

2. No feet-snatch
   4 x 3
   3 x 2
   rest 2min

3. Snatch pull
   5 x 3

2 rounds of:
10 snatches (55/80 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (35/52,5 kg)
12 bar-facing burpees

Scaled WOD
For time:
2 rounds of:
10 snatches (25/35 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (15/20 kg)
12 bar-facing burpees

Front squat

4x4

E3MOM / 3+ rep in tank

1/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA.