EMOM 5:
Min 1-2: 2 @75% 1RM Power Clean
Min 3-5: 1 @75-80%

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @light/mod
4-5x1+1+1 snatch pull + hang power snatch + hang squat snatch @mod/heavy
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+8+8 reps @light/mod to heavyish
perform 7-10 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets

EMOM 40 Work 0:40/Rest 0:20

1 minute : Bike Calories
2 minute : Row Calories
3 minute : wall ball Shots 20/14p
4 minute : rest

Squat Cleans

1-2-3-4-4-3-2-1, build in heavy

Go Every 2:30

Penkki 4x4x80%

Sotilaspenkki 70% x amrap

Pullover 4x15

Pystysoutu käsipainoilla 3x20
Vipunostot sivuille 3x20
-superina

1x [ 1 Pause Back Squat + 2 Back Squats ]
Every 2:30 mins for 5 sets
3" pause at the bottom for the first rep
@80% of 1RM

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@75-80%, jerk-%, rest btw sets 2min

2×3@barbell, 3×1@75-80%, sn-%, rest btw sets 2min

*3-5 sec slow down
3@barbell, 2×3@60%, rest btw sets 2-3min

Seal row 4x5