Viikko 47 (kevennys, latailu viikko)
Treeni 1
Warm Up
2 rounds
40s easy/20s mod/10s fast cardio
10 scapula rolls
20 face pulls
10+10 upright row
20 cossack squats
2+2 kb tgu
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Strenght
Snatch 6x2 reps @60-70%
rest 1.5-2 min bwn sets, sharp and moderate heavy lifts!

Clean&Jerk 6x1 @60-70%
rest 1.5-2 min bwn sets, sharp and moderate heavy lifts!

Strict C2b / Chin Ups 3x3-5 reps @ sharp
rest 1.5-2 min bwn sets

Metcon
Tabata of Burpees / Squat Jumps (alt time 4 x both)