FOR TIME:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement

Barbell: 50/35kg

For time 10!
Power clean
Push jerk

50% of daily max

Banded Glute Bridge: 3 x 12-15. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
goal: 4 rounds

In 20min:
Find the days 2 rep max in OHS

3 x 2 60-70%

Clean Pull
Power Clean
Clean
Push Jerk
Split Jerk

Every 60s 5 rounds
Power Clean+ Clean+ 2x Split Jerk (2sek pause)

Every 90s 5 rounds
Clean + 2x Split Jerk

Every 2min
C&J

30 MIN PK
300M JOG
10 S HANG CHIN OVER THE BAR
10 RING ROWS
30 S PLANK
300M JOG
10 S RING DIPS BOTTOM POSITION
10 S SUPPORT ON RINGS
300M ROW

12 min AMRAP
40 Du
10 T2B
3 BAR MU

Etukyykky nousu kovaan kolmoseen / max3 (hyvä tavoite noin 70% takakyykky maksimista, 60% ok)

Maastaveto 5x1x80%
-palautukset 30s

Istumaannousut 5x10