4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch segment pull
3 x every 1 min do 3 reps
@ max 50%
2 s. pause @
- 1cm from floor
- below the knee
- mid thigh
NO EXT, continue straight down
5s. down, perform TNG

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E2MOM 8 min
2 Power snatch + 2 high hang squat snatch + 3 OHS
- built across
- Start at 55% of tech max

10 min AMRAP

200m row

40 DUs

20 kb swings 24kg/16kg

Kyykky 8x62,5%, 2x6x67,5%, 5x5x72,5%

Penkki 8x60%, 6x70%, 6x4x75%

SitUps 5x10
-raskas

Back Squat
3 x 3 x 75% (1RM)

Front Squat

3 x 3 x 70%

SO 2:30

Bench Press

4 x 4 x 75%

SO 2:30

Build up to heavy, no maxing out!

5min AMRAP
12 box jump
8 db one arm devils press

5 sets of:
3 Shoulder press + 5 Push press
- Build to heavy
- Rest 2-3min btw sets

Kyykky 3x6x60%, 4x5x70%

Penkki 8x5x70%

Vipunostot maaten 5x10
-keskiraskas

Hyvää huomenta istuen 5x10
-kevyt

Fillari / soutu 5 min "kovalla teholla"