3-4 rounds:

15-20s echo sprint, rest 2-3min between sets

• Hang squat cleans for 10 minutes. 2+2+2 (hip/power position, above the knee, below the knee).
• Squat clean doubles from the ground. Work your weight up as long as form allows (10-15minutes).
• Single lifts. At least 20 singles that are above 70% of your one rep max. Don't go too heavy.

Facepulls 3x20

Yhden käden kulmasoutu 3x15

Lattiapenkki käsipainoilla 2x15

Penkki 5x1 (60-65-70-75-80%)

Sotilaspenkki 70% x amrap

Ojentajat kumpparilla 5x30

AMRAP 8 min
1. Bar dip x 4-8
2. T2B/kip pull up x 5-10
3. Rope Climb x 1

Emom 5
Power clean
Hang power clean
Tall clean
2 jerk

E90s x 5
Power clean
Clean & Jerk

E2,5min x 5
C&J

9 sets of Deadlift
5-3-1 Deadlifts, 75/80/85%, rest btw sets is time it takes to change plates
-- Rest 4 mins --
5-3-1 Deadlifts, 80/85/90%, rest 2 mins btw sets
-- Rest 4 mins --
5-3-1 Deadlifts, 85/90/95%, rest 3 mins btw sets

Raakarive + riipusta polven alta + etukyykky
2+2+2 x 65%
2+2+2 x 70%
1+2+2 x 75%
2x 1+2+2 @77-80%

Telineeltä
Raakatyöntö + split jerk
3x 2+1 @70-75%
3x 1+1 @77-80%

Hyväähuomenta
3x 10 @15-30kg

Thruster 3x1

1)
Liftoff + Snatchgrip deadlift + Snatch 2+2+1
2)
Snatchgrip deadlift 5 x 3 ~110+% of 1RM

For Time
500/400m Row
50 Wallballs
25 Power Snatches @35/25
20 Bar Over Burpees
*Timecap 12 Min