5x3 Snatch Grip Deadlift
Set 1-2: @100% 1RM Snatch
Set 3: @105%
Set 4: @110%
Set 5: @115%
- Rest 2min btw sets

For time:
75 Hang Squat Cleans 35/25kg
- Every time you break, perform:
5 High Box Jumps 80/60cm
10 Strict Ring Dips

1) HS against the wall 3x60s
2) partner assisted Ring Mus or Ring row MU 5x3

EMOM 12
1. 2-5 rope pull up/ hand: seated/ stand
2. 5-10 ring dips
3. Rest

3 rounds for quality
1-2 rope climb
10 hanging banded knee raises
15 banded lat pull down with stick

12 Min Emom
* 2 Squat Snatches @7-8/10 rpe Or Practice Squat Snatch max 30 sec
* 5+5 Weighted One leg lateral Box Step Ups
* Easy Erg

1+1 @6/10 rpe
1+1 7/10 rpe
1+1 8/10 rpe
2 x 1+1 8.5/10 rpe
*New Set every 90 sec

5 sets of 2 Pause Power Cleans + 2 Pause Split Jerks
Set 1: @60% of Power Clean
Set 2: @65%
Set 3: @70%
Sets 4-5: @75%
- Pause in the catch of the Power Clean and split of the Split Jerk
- Rest 2-3min btw sets

1) HS against the wall 3x60s
2) partner assisted Ring Mus or Ring row MU 4x3

Voikka kimara 20min for quality

1 + 1 heavy TGU
10 false grip ring row
10-20 pistol squat alternating
20-30 crossover/ DU

Core 3 kierrosta
20 landmine
30sek + 30sek sideplank
10 + 10 sideplank hip touch