Warm Up
3 x 40 sec easy / 20 s moderate / 10s fast cardio, rest 20s bwn.
then 2 rounds
10/10 single leg RDL
10/10 single arm hang snatch, next round hang pc&pj
10/10 front rack walk lunges
10-20 ring row
then start barbell prep for weight lifting (warm up&prep yhteensä 30 min karkeesti)

Workout
Emom 12
1 - 40 sec easy/recovery cardio
2 - 4-6 power snatches @50-70% of 1rm
3 - 40 sec easy/recovery cardio
4 - 4-6 squat clean thrusters @same weight

3 min rest

Emom 12
1 - 40 sec easy/recovery cardio
2 - 12-16 db snatches + 4-8 burpees
3 - 40 sec easy/recovery cardio
4 - 6-8 single arm db/kb oh lunge walking steps R/L + 4-8 burpees