Warm Up
2 rounds
2 min cardio
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

Barbell warm up x 2 times (ei tartte kirjata taululle, voi vetää oman lämpän)
5 snatch grip deadlifts
5 high elbows from hip
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs
rest 30-45sec
5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

Weightlifting
Emom 8
Power snatch + Snatch balance + ohs @50-70%
rest 5 min
Emom 8
Power clean + front squat + split jerk @50-70%

Accessory Work
3 sets for quality
5 sharp box jumps to 50/60cm
10 kb swings (fast @16/24kg)
15 abmat sit ups
rest 2-3 min bwn sets

Optional Extra
Cool down
2-3 min light cardio
30-45s pigeon pose strech R/L
30-45s forearm strech R/L
1:00 cobra to downdog pose alt time