Every 90s x8
1 Snatch Pull + 1 Hang Stach (below the knee) + 1 Hang Snatch (above the knee )
65-70% 1 RM Snatch

Barbell Curls: 4 x 8-10. Rest 60s.
+
- Worlds Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Clean & Jerk 1RM

Snatch 1RM

For time:
20 Clean + Jerks @60/40kg
20 Bar Facing Burpees
15 Clean + Jerks @70/45kg
15 Bar Facing Burpees
10 Clean + Jerks @80/50kg
10 Bar Facing Burpees

Timecap: 14 mins

Clean Deadlift with pauses
5x3 reps
- deadstop between reps
- 2" pause just below the knee
- 2" pause at mid thigh

Barbell body rows

Every 90 seconds perform 6-12 reps

5 Rounds

WOD a

10 minute AMRAP

5 Snatch left
5 Front squat left

5 Snatch right
5 Front squat right

10 Burpees

WOD b

10 min AMRAP

5 Snatch left
5 Snatch right

10 Air squats
10 Burpees

5 kierrosta alkavalla 4 minuutilla

5 maastaveto @70%
7-10 leuanveto tiukkana
15 seinäpallo

Deadlift Wave
3x 4-3-2
1: 2-3 reps in tank
2: 1-2 reps in tank
3: 0-1 reps in tank
90s rest between the sets, 2min rest between the rounds