Viikko 43 (1/5)
Treeni 1
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
2 x Muscle snatch + power snatch + snatch @35-50%
2x Power snatch + 2 snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn "sets"

Intervals prep
1 time
20-30 single unders + 10-20 double unders
4 box jump overs

4 box over burpees
4 db snatch + 4/4 single arm ohs
4-6 hspu

Metcon (flow 1-2-1-2) / 2 min rest bwn "parts"
Part 1
2 rounds for time
8 db snactch
6 box jump/step overs
8 kipping hspu

Part 2
2 rounds for time
4+4 single arm ohs
4-6 burpee box overs
24 double unders or 48 single unders

In class, we go alt time with partner. Otherwise rest 2 min bwn parts if doing alone.