Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee työntöä varten
band pull aparts + banded hip activation

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 push press

Weightlifting&Strenght
Every min for 3 minutes
2 Hang Power Clean + 1 Push Jerk @60-65%
rest 2 min
Every min for 3 minutes
1 Hang Power Clean + 1 Push Jerk @70-75%
rest 1 min
Every 30sec for 6 times (3 mins )
1 Power Clean + 1 push jerk @80-85%

Squat clean + Front Squat + Split Jerk
4 sets 2+2 reps @60-65-70-75% of 1rm c&j
go every 2-2.5minutes

Squat Clean 3x1
80-90% of 1rm front squat
go new lift every 1-2 min

For Quality
Every 5 min for 15 minutes (3 sets)
max reps double unders in 1 min
max reps ghd sit ups in 1 min
max reps rope climbs in 1 min

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit
forkut