Warm Up
2 rounds
2 min rowing
8/8 single arm db snatch @light weight (paino vaakassa, että tulee pystysoudun omaisesti)
8/8 single leg hip bridges

Strenght
Snatch Grip Deadlift 4x6reps (tempo 4 sec lowering down, 1s pause, up, 1 sec pause at top and new rep)
rest 2 min bwn sets (käytä vetoremmejä) painot 60-80% of 1rm snatch.

Glute Ham Raises 3x6-8 reps with band (tempo 2-3 sec lower down and up)
rest 2 min bwn sets

Metcon
3 rounds for time @90% effort
15/12 calories air bike
10 burpee over db (facing)
time target sub 5 min. go fast.
Masters 13/10 calories.

Cool down
10 min zone 2 bike erg