Warm Up
2 rounds
1:30 cardio machine
10 gtoh + halo with plate
10 goblet squats
10 band pulls or ring rows
5 inch worm
then 2 rounds
5 snatch pulls
5 hang muscle snatch
5 push press behind neck

Metcon
Today workout 35-40 min for quality
2:00 recovery/easy cardio
3-5 hang power snatch with barbell/very light weight (technique)
5-7 ohs or Pause wall squats
tempaukset siis puhtaana tekniikka treeninä, ei raskaita painoja.
6-8 goblet hold box step ups
6-8 strict pull ups / ring rows
12-16 bicycle crunch