Warm up

then 2 rounds of :
1:30 air bike
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Weightlifting
Every 2 min for 8 minutes (4 sets)
6-8 tng power/squat snatches @light weight (25/35KG OR 30/42.5KG)
first 2 round with power and 3+4 round with squat snatches and 4-6 REPS

rest and prepare for clean&Jerks for 3-5 minutes

Every 2 min for 8 minutes (4 sets)
6-8 tng power clean&jerks @light weight (30/42.5 KG OR 35/52.5KG)
first 2 round with power and 3+4 round with squat clean thrusters and 4-6 REPS

Strenght
Deadlifts 2x10-3x5 reps @40-75% of 1rm
rest 1-2 min

Metcon
3-2-1-1-1-1-1 minutes of assault bike
rest half of working time. you work 3 min , rest 1.5 min ..
pyri pitämään rpm 5 sisällä toisistaan kokoajan. esim 60-65 rpm.
Tarkoitus on mennä Fast Pacea, eli tahti jota pystyt pitään 5-10 min ajan.

Accessory Work
2-3 sets
24 single arm bicep curls alt hand
12+12 single arm behind neck tricep turn with 1 db (ota kevyt paino ja yks käsi kerralla)
12-15 wrist curls with 5-15 kg barbell (voit laittaa keppiin 2x2.5kg painot tarvittaessa)
rest 30s bwn movements, rest 2 min after full round.