Warm Up
3 rounds
1 min cardio
20 plate hops
10 plate gtoh + halo (eli levyp nosto ja kierto pään ympäri)
5 barbell tempo/pause front squats

Strenght
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x3 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
2x2 squat clean @75% , rest 30s and 2 power cleans @60% (sharp)
1x2 squat clean @80% , rest 30s and 2 power clean @60% (sharp)
rest as needed
Deadlifts 10-8-6-4-3-3reps @50-58-65-73-80-85%
rest 1.5-2.5min

Accessory Work
3x3/3 kb tgu + 6-10 strict chin ups
go to challenging weight.
rest 2 min bwn sets