Four super sets of:
- 4 weighted pull-ups
- 4 weighted dips

Rest two minutes between sets

3 x 2 one and a quarter front squat

• leave 2 reps in the tank
• rest 3 min btw sets

Shoulder press
- find heavy set of 6 in 10min

Seeking for good technique @ 40%

5 x High Pull

5 x Snatch Balance

5 x 3-Position Snatch (Hip, above knee, starting pos.)

5 x Perfect Single Snatches

Snatch balance 5x2

Back squat
8-8-6-6

EMOM for 10min:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
  
• Use 80-85% of 5RM Clean and Push Jerk

Back squat

7-5-3
7-5-3

E3MOM / 2-3 RIR

3 kierrosta laadukasta liikettä:
5 ring high pulls, legs on ground
5 ring turnovers, legs on ground
5 ring dips
3-5 jumping ring mu´s/jumping ring C2B, jumping ring pull-ups
3 position 10 shoulder taps: push-ups, 45 degrees, HS.

4rds for speed and quality:

1 speed ladders or coordniation
4 drop jumps from box to box
6x side ways sprint, 3/puoli
5+5 sideways explosive wallball shots