Warm up
2 rounds
30 lateral jumps over stick/line
6-8 stick over burpees
10 pass thoughs
5 tall muscle snatch with stick
5 snatch grip press behind neck
5 ohs

Weightlifting skills (with stick)
The Burgener Warm up

8-10 times this whole set.

Workout
Try to be explosive on each rep, we dont want to
slow down during working

Every 2 min for 6 minutes (3sets)
6-8 jumping air squats
Every 2 min for 6 minutes (3sets)
6-8 jumping lunges
Every 2 min for 6 minutes (3sets)
6-8 clapping push ups (you can be on your knees)
Every 2 min for 6 minutes (3sets)
6-8 single arm press/push press with kb/db (R/L)

Cool down / Mobility
2 rounds
25 jumping jacks
10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
5+5 bodyweight windmills (tempo 2-3 sec down/up)
20 high knees
rest 30 sec bwn round