Warm Up
2-3 sets
1:00 row
1:00 ski
16 plate hops
16 GTOH straight to plate halo (eli nosto jalkojen välistä ja suoraan pään ymäri kierto, vuoroin myötä, vuoroin vastapäivään)
4+4 reverse lunge + trunk twist
8+8 plate windmill
6-8 hang power clean + push press, keep adding weight.

Strenght
Hang Power cleans 4x3 reps @72-82% of 1rm (should have like 2+ reps in tank) (count these from 1 rm power clean)
Push Press 4x3 reps @77%+ of 1rm (should have like 1-3 reps in tank) Pause at top for 1-2 sec on each rep!
rest 2-3 min bwn set

Barbell Cycling
Emom 5
6-8 TNG power snatch @light weight
rest 1 min
Emom 5
6-8 TNG power clean&jerks @light weight
rest 1 min
6-8 thruters @light weight

Use same weights than week 1 or little heavier ? :)

Accessory Work
3 sets
8-12 alt hand single arm push ups (use band for help and go for kneeling push ups to make this more doable) (4-6 rep per side)
rest 30-45s
8-12 single arm KB GORILLA ROW @ moderate weight , control mvement. ALT HAND
rest 30-45s
24-32 alt lev v-ups
rest 2-3 min bwn set

Cool down
2-3 min light walk / shake hands during / shoulders during walking
5-10 min foam rolling