Warm Up
3 min cardio
then 2 rounds
20 shoulder taps on push plank
10 single db clean&jerks
10 scapula pull ups
10 wall squats

then getting ready for workout and testing movements with empty barbell and working weights

Metcon

For Quality @easy/mod pace :
12-9-6 reps of
Power Snatch @20-25/30-40kg
Toes to bars

then easy run 200-300m

12-9-6 reps of
Thrusters @20-25/30-40kg
Kipping Pull ups

then easy run 200-300m

12-9-6 reps of
Power clean & jerks @20-25/30-40kg
Toes to bars

then easy run 200-300m

12-9-6 reps of
OHS @20-25/30-40kg
Kipping Pull ups

then easy run 200-300m

Time cap 30 minutes.

Strenght & Conditioning
3 sets
12/15 calories of rowing
rest 30s
12 reps of moderate heavy front rack lunges
rest 30s
10+10 kb side bents @24/16kg
rest 2-3 min

Cool down
3-5 min light cardio
Koko kropan yleisverryttelyä 5-10 min tai rullailua.