Viikko 4
Treeni 1
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

Skill
some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @light/moderate weights
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @light/moderate weights
rest 1.5-2 min

Metcon
2x tabata (AB, ROW, SKI, BIKE, RUN)
alt time with partner
Tabata (8×20s on/10s off=4 min)