Crossovery Symmetry Activation + Banded Hip Activation
then 2 sets
2:00 row
3+3 squat strech
10m inch worm
8 scap pull ups + 8 kipping knee raises
5 burpee pull ups
5-10 tempo barbell back squats

Metcon
For time
40-50 back squats @50/35kg (pätki välissä jos tarve, vältä viimisintä ponnistelua ettei tuu ponnistuspään särkyjä) barbell taken from floor.
40/50 calories of rowing
20-25 back squats @70/50kg
15-20 bar muscle ups / banded bar muscle ups / burpee pull ups

Weightlifting
Barbell Prep
3 times technique work @ light weights
1 power clean + 1 push press + 1 HANG squat clean + 1 split jerk

Weightlfiting
Part A
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean
1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean

Part B
emom 10
1 Split Jerk
- Start around 55-60% 1RM Jerk and work up to a heavy single. finishing with 80-90% of 1rm split jerk range.

Midbody Work
3 sets
15+15 banded half kneeling trunk twists
15+15 banded half kneeling pallow press
50 russian twists (feet off the ground, no weights)
rest 1-2 min

Cool down
2-3 min light cardio
1-2 min couch strech (each side)
1-2 min cobra to downdog pose
1-2 min banded bully strech (each side)