Warm Up
3 rounds
1 min row
5 kang squats bodweight to start and with barbell next 2 rounds
10 burpees
:30 knee tuck hang
10 box jumps

Strenght
Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min

Weightlifting
Hang Power Clean + Squat Clean + Slow excentric Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Hang Squat Clean + Slow excentric Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm
slow excentric tarkoittaa että teet dipin alaslaskun tosi hitaasti ennen kuin terävä lantion ojennus ja
ylöstyöntö, ota tanko mahd. ylhäällä kiinni, saksaus mitta sen mukaan)
Clean&Jerk (80-85%x1+1, rest 20s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
Ohjelmoitu harjoitus Soutulaitteessa
9 rounds
1:40 on / 20s off
rest 2 min after 5th round
target pace is 5km pr pace or slighly faster on last rounds

Optional Accessory Work
Emom 12
Odd : Front Rack Lunges x 8-12 reps
Even : Toes to bars x 8-16 reps
OR
2-3 x 12-16 Front Rack lunge walking steps
2-3 x quality set of toes to bars