Warm Up
2 rounds
1.5 min cardio
10/10 RDL
10/10 upright row
20 mountain climbers
then prep for weightlifting part and do some mobility if needed
do some good barbell warm up and take both movements on it! (10 mins)

Strenght
Power Snatch 4x5@70-80% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-80% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Accessory Work
3-4 sets
12-20m sledge push @ fast pace (ei all out, rennon kova, tyhjä kelkka)
3-4 sharp box jumps
6-8 kb swings @banded kb swings @12-16/16-20kg (punainen tai sininen band)
rest 2-3 min bwn sets