Warm up
3-5 min light bike
Speed Ladder Drills for 5 minutes or play with single and double unders for few minutes
Sitten Squat/front Rack mobility for weightlifting 5-10 minutes

Barbell Warm Up
2-3 times through
3 clean pull + 3 muscle clean + 3 front squats + 3 tall squat clean
rest 30s
3 strict press + 3 push press + 3 push jerks + 3 split jerks
rest 30s

Weightlifting
Part 1
Clean high Pull + Power clean + squat clean
2 x 3+2+1 @ 50-60%
2 x 2+1+1 @ 60-70%
2 x 1+1+1 @70-80%

Part 2
Push press + Push jerk + Split Jerk (From Rack)
2 x 3+2+1 @ 50-60%
2 x 2+1+1 @ 60-70%
2 x 1+1+1 @70-80%

Hit set every 60-90 seconds.

Accessory Work 1
3 rounds
10+10 banded side steps
10 banded air squats
10 sec sprint with air bike
rest 2 min bwn rounds

Accessory Work 2
3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Front Rack Get-ups, käytä ainakin 1/3-1/2 osa pienempää painoa kuin turkkilaisessa.
30-sec/side Suitcase carry
10+10m single arm DB OH Lunge walk @12/16kg kb
keep rest bwn movements about 10-20 sec and after full round for 1-2 min

Cool down venyttelyt
1 min prayer pose strech
1+1 min etureidet
1+1 min pakarat
1+1 min latsit
1+1 min kyljet