1 Tempaus maasta
1 Tempaus riipusta
1 OHS

1. Pause muscle snatch + snatch balance + OHS
   5 x 2+2+2
   rest 90s

2. Pause snatch + hang snatch
   6 x 1+2
   rest 2min

3. Snatch pull with 3 pauses
   5 x 3
   rest 2min

50 burpees
200 double-unders
50 burpees

Scaled WOD
For time:
25 burpees
100 singe-unders
25 burpees

20 min Emom
1. 10-15 push ups
2. 20 banded bicep curls

5 rounds for time of:
10 Dumbbell Hang Snatches, 2x15/10 kg
15 Dumbbell Front Rack Walking Lunges, 2x15/10 kg,
20 Sit-ups

THESE ARE DONE WITH DOUBLE DUMBELLS, so choose wisely! It should allow you to work in larger sets.
Time cap :15 mins
Beginners can do the workout with a single DB.

EXTRA:
Banded pull through 3x20, rest 60s

Warm Up
2 rounds
2 min cardio
20 step back lunges
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
15 ring row

Strenght
Bench Press 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
For time
2 rounds
24 Push Press 35/25kg
24 Step Back Lunge Steps (Front Rack)

3 min rest

2 rounds
20 Push Press 42.5/30kg
20 Step Back Lunge Steps

3 min rest

2 rounds
16 Push Press 50/35kg
16 Step Back Lunge Steps
(6 min time cap per set)

Warm Up (15-20min)
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for Power Snatch + Power Cleans

Strenght (20-25 min)
Power Snatch 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes
Power Clean 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes

Accessory Work
3 sets
8-16 alt hand hang clean&push press with db
8+8 single arm db row
8-16 push ups
rest 1.5-2.5 min bwn sets

4 sets:
8 Double DB Seal Row (palms facing)
- Rest 2min btw sets

1x [ 1 Power Clean + 1 Hang Clean ]

10 min to build to today's heavy 1+1.
--then--
3 x 1+2 @ 80-90% of 1, go every 2 min.

1x [ 1 Power Clean + 2 Hang Cleans ]
1x [ 1 Power Clean + 2 Hang Cleans ]
1x [ 1 Power Clean + 2 Hang Cleans ]

Deadlift

6-5-4-4

E3MOM / 1-2 REP IN TANK