yleismobilityt alle
sit 3x40/20/10s ski erg, add speed, rest 20s bwn sets
rest 2-3 min
3x30 sec fast pace ski erg / 1 min 30 sec rest

Ski ergissä ajatus ns.uintilihaksille antaa pieni tuntuma.

rest 5-10 minutes and start prep for snatch and test l-sit hold

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power or squat snatch 3x1+2reps@55-65%
then 3 min emom
70-75-80% (nousu about aloitus rautaan tai vähän alle sen)

after last lift 1 min rest

do l-sit hold for 50-60% effort (abouttia puolet arvioidusta maksimiajasta)

jos tän jälkeen tuntuu et pitää vielä jotain asennossa hakea tee se mut testaa sitä mielellään ennen/tai lämmittely tempausten aikana

Accessory Work
2 sets
4-6 kb hang clean&jerks
1-3 bar muscle ups
4-6 kb hang snatch
rest as needed

Interval prep
2 sets with increased pace
:30 cal echo bike
4 burpee box jump overs
:20 drag rope singles/du's
rest 1-2 min bwn set

then rest few minutes

then 1 set (2 min amrap)
15/12 cal echo bike
10 burpee box jump overs
amrap of drag rope double unders