Warm Up
2 rounds
20m sledge push / 2x10+10m for/backwards
10 slow push ups
10+10 single leg rdl + press
20 ring row

Speed/Power
3-4 sets
Sledge push sprint x 20m @light weight
rest 1 min
Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
rest 2 min

Weightlifting
Power Clean & Push Jerk
4x2+2 reps @60-65%

Power Snatches
2x3reps @55-60%
2x2reps @65%
3x1 reps @70-75%
rest 1.5 min bwn sets

No TNG lifts, singles.

Accessory Work
2x10/10 curtsy lunge @16/24kg
2x10/10 single arm kb bench press @16/24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed