Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min cardio machine (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 front squat
3 strict press
3 tall squat clean
3 split jerk (pause on catch)

Strenght
2 x 20m sledge push for speed @80-90% efffort, push a bit more on next round
rest 2-3 min bwn sets
2x10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Weightlifting
Emom 7
3 Hang Snatch (1-2x power ja 1-2x squat) @50-60% of 1rm
rest couple minutes and start prep for c&j
Emom 7
1 hang squat clean + 1 squat clean + 1 split jerk @50-60% of 1rm
Ota molempia nostoja ennen 3 sarjaa lämmittelyä