Warm Up
3 rounds
1 min row
6-8 double db power clean + push press
12-16 goblet squat
12-16 bicycle crunch

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 3 min bwn sets

Weightlifting
Paused Power Clean + Squat Clean + Paused Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Paused Squat Clean + Paused Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm (pause 1s polven alla, pause 1sek dipin ala-asennossa ennen työntöä)
Clean&Jerk (80-85%x1+1, rest 30s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
3-4 rounds
1:00 Rowing @2km pr pace
2:00 Rowing @10km pr pace (about 5-7 sec slower than 5km pr pace)
rest 45 sec bwn rounds

Optional Accessory Work
3-4 sets of
quality set of toes to bars + 12-16 farmers hold walking lunges with dumbbells
or
2-3 x quality set of toes to bars
2-3 x 16-20 farmers hold walking lunges with dumbbells

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio