Viikko 1
Treeni 1
Warm Up
3 rounds
1:00 row or air bike
7+7 single arm hang pc/ power clean
7 goblet squats
7+7 half kneeling press
:20 Side Plank R/L + :40s Plank + 20/20 side planks R/L
Squat + OH Mobility for few mins

Strenght
Thrusters 5x5 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 12
min 1 - Rowing for calories x 45 seconds
min 2- Hang Power cleans x 6-8 reps + max reps

burpees over barbell in remaining time
min 3 - rest