Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s

2-3 rounds

10+10 Db row
15 snowangel
20s hollow hold

AMRAP 30

cash in hikilenkki x 2

then:
remaining time:
30cal machine
30 kbs / or Db snatch
30 goblet squat
30 up&down

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
Emom 5
5 tng power clean&jerks @50% of 1rm pc&pj
rest 1 min
Every 40 sec for 5 times (6.00/6.40/7.20/8.00/8.40)
3 tng power clean&jerks @65% of 1rm pc&pj
rest 1 min
Every 20 sec for 5 times (10.20/10.40/11.00/11.20/11.40)
1 power clean&jerks @80% of 1rm pc&pj

then

5 sets of squat + split jerk @70-80% of 1rm clean&jerk
rest 1-2 min bwn sets

Metcon

3 rounds with treshold pace
30/24 calories rowing
400m run
30/24 calories rowing
15/12 cal air bike @fast pace
vedä easy mod pacella tuo soutu/juoksu ja ainoastaan air bikella sit mennään kovempaa välissä.
n. 20 min setti vähän molemmin puolin.

Cool down
10-15 min bike erg/fast walk

AMRAP 20, Split Reps as you like .

60 Weighted Box Step-Ups 22,5/15kg
60 Pull-Ups
60 Calories Bike, Standing
60 Hang Clean 22,5/15kg

Kyykky 3x6x80%

Jefferson Curl 3x15
-20-25%

Sivutaivutus x 15 / puoli
SitUps x 15 (lisäpaino)
Jalkanostot maaten x 15
Reverse Crunches x 15
-3 kierrosta
-kierros yhteen putkeen

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10+10 1-Arm dumbbell upright row
8+8 1-Arm shoulder press
6+6 1-Arm overhead squats
4 Slow snatches
4 High box jumps

---

SNATCH

Primer

Halting snatch pull + Snatch,
Build up to starting weight in 6:00-8:00 minutes.

Worksets

Snatch,
Build up to 1 rep max snatch for the day

---

CLEAN & JERK

Primer

Halting clean + Front squat + 2 Split jerks
Build up to starting weight in 6:00-8:00 minutes.

Worksets

Clean and jerk,
Build up to 1 rep max clean and jerk for the day

---

BONUS

3-4 Rounds of:
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

Core:

3 Rounds
20 Alternating leg V-ups
20 Candle stick toes touches
20 Heels over object raises
Rest 1:00 min between sets.

40/20s ON/OFF x 3 rounds:
- Tuck-ups
- Pallof Presses L+R
- Banded Mountain Climbers
- Side Plank L+R

For time:
10-20-30-40 KBS (us) 24/16kg
40-30-20-10 Push-ups
- 200m Run after each round

3 x EMOM 3:
1st EMOM: 1 Clean + 1 Split Jerk @ 80% 1RM Clean & Jerk
2nd EMOM: 1 Clean + 1 Split Jerk @ 82%
3rd EMOM: 1 Clean + 1 Split Jerk @ 85%
- Rest 2min btw emoms