Warm up
2 rounds
1 min row
10 wall squats
5+5 squat strech
5 push up to downdog pose
then some barbell prep on your own

Strenght
Flat Foot Hang Snatch 3x1+2reps@35-45%
Hang Snatch + Snatch 4x1+1reps@50-65%
1 Snatch@70-75%, rest 30s, 3 Power Snatch@60% x 4 sets
rest 1.5-2min bwn sets
then
Hang PC + Clean + Slow extrentic Push Press + jerk 3x1+1+1+1reps@35-45%
Hang Power Clean + Slow Extrentic Jerk + Clean& Jerk 5x1+1+1+1reps@55-70%
Clean&Jerk@75%, rest 30s, 3+1reps@60% x 4 sets
rest 1.5-2.5 min bwn sets

Metcon
3xtabata workout , 1 time each machine
row, ski and air bike. Lasketaan intensiteettiä niin että ainoastaan käytetään vauhtia ns.5km pr
pace tahdissa eli nostat teholle jota voit pitää 20 min yllä.
4 min rest bwn tabata. total time 20 min.