Technique Work
E2MOMx3 Snatch Balancex5 , light

Clean and Jerk
E2MOMx3 Clean and Jerk x 3 (Nousevat painot)

10x
New set every 90sec

1 Power Snatch + 3 Overhead Squats

With mobility band hooked high: lat focus, tricep opener
With mobility band hooked low: ankle, hips

Dowel dislocated eagle grip and conventional
Pool cue drills
OH Squat with dowel

beast activations, 3 point and 2 point

Zombie squats, 2-3 minute rack position coaching

15 minutes

5 x 2

10 Pull-ups
15 OHS 35/25kg
20 DU

In 10min find your 5RM

In 10min find your 3RM

In 10min find your 1RM

"EMOM 45 min", 3 min on each stations

3 min: Jog (corridor)
3 min : "Cindy", 5 Pullups, 10 Pushups, 15 Squats
3 min: 40 Single-Unders / 10 Russian KB Swings (small room)
3 min: Row (at 70%)
3 min: 3 Wall Walks / 50 m Farmer's Walk (outside the rig)

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Keep the pace light and steady. There should be no need for rest.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(17)
7rds
3 curtis p's 95/65-*115/80
6 pull ups/*6 chest to bar

box squat(15)
work up to a heavy-form first

Finisher
2 min hip opener
30 cuff iso
100 rtw

6 Rounds For Time:

9 Power Cleans
6 Ring Dips
- 60'' rest -

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PC weight about 80-85% of the TM or 65% of a 1RM