Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee työntöä varten

2 sets
1:30 cardio machine
10+10 Weighted Single leg RDL
10+10 upright row
10+10 single arm db thrusters
10 scapula Pull ups
10 kipping movement
:30 hs hold

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
3 Power Clean @60-65%
rest 2 min
Every min for 3 minutes
2 power cleans @70-75%
rest 1 min
Every 20sec for 9 times (3 mins )
1 Power Cleans @80-85%

Push Jerk + Split Jerk
4 sets 2+2 reps @65-75% of 1rm jerk
go every 2minutes

Pause Front Squat + Front Squat 5 sets 1+1 reps ,build to 80-85% of 1 rm front squat.
rest 2-3 min bwn sets. Start count sets @60% of 1rm.

Accessory&Skill
For Quality
Every 4 min for 16 minutes (4 sets)
2x5m hs walk (max :30 sec) / 2 wall walks
8-12 toes to bars
2x5m hs walk (max :30 sec) / 2 wall walks
8-12 ghd sit ups / v-Ups

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