Warm up
2 rounds
1 min easy pace with 3 machines
45 sec easy/mod pace with 3 machines

pientä venyttelyä yleisesti muutama min ja homma tulille.

Metcon
EMOM 20
min 1 - rowing
min 2 - ski or burpees
min 3 - ab / bike erg
min 4 - rest
30 sec of moderate pace working and 30 sec rest

Weightlifting
barbell Warm up for snatch 5
3 snatch pull + 3 muscle snatch + 3 snatch pp behind neck + 3 snatch balance
repeat 2 times
then warm up lifts for snatch and start workout

Emom 4
3-pos snatch @50-60%
high hang, above knee and below knee (all should be squat or low catch power snatch)

rest 2-3 min and next

Emom 8
1 snatch pull + 1 power snatch + 1 snatch @60-70%

Accessory Work
3 rounds
5 high box jumps
10+10 single leg RDL
15 banded hip bridges
rest 1.5-2 min bwn sets

Cool down
2-3 min light cardio
1-2 min pec smash with tennis/lacrosse ball (each side)
1-2 min wall pec strech R/L
1-2 min calf smash
1-2 min calf/achilles strech (each side)