Treeni 2
Warm Up
3 rounds
1 min cardio
8+8 seated db press
16 ukraine twists
8 air squat + 4 squat jumps

Skill training = Push jerk around 5-7 mins .

Strenght
Push Jerks
2x8 reps @light/mod
4x5 reps @mod/heavy weights.
rest 2 min bwn sets

Metcon
2 sets
2min/1min/30s of air bike , add speed.
alt time with partner
rest 1 min and do second set but with rower.
so total 2x2min/2x1min/2x0.5min of work.
add speed go @80-85-90% effort.