Warm up
With Rower + Ski Erg
2 sets with both machines: of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

WOD (vertaa tulosta viime vuoden marraskuun lopulla tehtyyn, viikko 48)
For time
30 hang power cleans @52.5/35kg (masters 50+ (30/45kg)
15 bar facing burpees
30 front squats
15 bar facing burpees
30 Shoulder to Overhead

Weightlifting&Strenght
3x 2 squat clean +2 jerk @50-70%
3-5x1 squat clean + 1 split jerk @75-90%

Midbody work
2 sets
15+15 banded half kneeling pallow press
15+15 banded half kneeling trunk twits
15+15 birddogs
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)