Warm Up
3x40s easy/20s mod/10s fast - rest 20s bwn sets
then
2 sets
5+5 lunge elbow strech
10+10m bear crawl (forwards/backwards)
5+5 suitcase deadlits
5+5 upright row
6 db snatch
6 db clean&jerks

then barbell prep for snatch and start to climb for workout weight

Weightlifting
Behind Neck Push Press + OHS 4x2+2 reps @60-70% of 1rm SNATCH . Go new set every 1.5-2 minutes. Take Barbell From Rack

Strenght
4 rounds supersets
4 tempo bench press @50-60% of 1rm (2-3sec alas ja terävä ylös) + perform 4 strict c2b or pull ups (sharp) right after bench press
rest 2-3 min bwn

Intervals
3 sets
:40 sec moderate/fast pace air bike + 5 TNG power clean&jerks @30-35/45-50kg
rest 2 min
:40 sec moderate/fast pace ski + 6 db snatch + 6 db clean&jerks with heavyish db @ 15-17.5kg / 20-25kg
rest 2 min

Midbody Work
2 sets
3 negative strict knee raise (noin 5 sek ajan pyri laskemaan polvet alas) lähtö asento niin et sääret koskee tankoo tai on tankoa kohti.
rest 30s
3-5 strict toes to bars (controlled as can)
rest 30s
15-20sek star side plank hold R/L
rest 2 min

Loppuun venyttelyt kevyesti pohkeet/vatsat esim karhukäynnistä/cobra asennosta sekä lonkankoukistajat/nivus/sisäreisi seutua.