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.

Weightlifting / Strenght
Hang Power cleans 5x2 reps @80-85% of 1rm (should have like 1-2 reps in tank) (count these from 1 rm power clean)
Push Press 5x2 reps @80-85% of 1rm (should have like 1-2 reps in tank) Pause at top for 1-2 sec on each rep!
rest 2-3 min bwn set

Metcon
For time
Buy In : Max reps double unders in 2 min (target 100-150)
then
10 power snatch @light weight
5 wall walks or 15-20m hs walk
8 power snatch
4 wall walks or 10-15m hs walk
6 power snatch
3 wall walks or 5-10m hs walk

rest 5 min

For time
Buy In : Max reps double unders in 2 min (target 100-150)
then
10 power clean&jerks @light weight
5 wall walks or 15-20m hs walk
8 power clean&jerks
4 wall walks or 10-15m hs walk
6 power clean&jerks
3 wall walks or 5-10m hs walk

Accessory Work
3 sets
16-24 alt hand single arm db bench press (kaks painoa käsissä, toinen pysyy aina lähtötilanteessa kun toinen punnertaa)
rest 30-45s
8-12 single arm KB GORILLA ROW @ moderate weight , control mvement. ENSIN KAIKKI TOISTOT OIKEA JA SIT VASEN KÄSI.
rest 30-45s
24-32 DEADBUGS
rest 2-3 min bwn set

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