Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 clean pull + 3 tall clean (power catch)+ 3 tempo strict press + 3 TEMPO front squat + 3 split jerk
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Rowing

Weightlifting
3 sets @30-40% of 1rm clean jerk
3 muscle clean + 3 tall clean + 3 jerk balance

5 sets total
Halting clean deadlift + squat clean + split jerk
2+2+1 reps @50,55 % of 1rm clean&jerk
2+1+1 reps @60,65% of 1rm clean&jerk
1+1+1 reps @70% of 1rm clean&jerk

halting clean dl = pysäytys , just irroituksesta, polven alla, polven päällä ja reiden puoli väli, pidä asento / harjoittele veto linjaa.

Strenght
5x6 reps of power cleans, climb up on weights but start/finish with 10% lighter weights you used last part.
rest 1.5-2min bwn sets

Accessory Work
3 sets

4-6 strict hspu
rest 30-45s
4-12 kipping hspu
rest 1.5-2min bwn sets

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 min calf smash with roller
1+1 min adductor smash with roller
1+1 min lat smash with roller
1-2 min russian baby strech
1+1 min calf/achilles strech on deep squat