Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
5 inch worm + push up
10+10 lateral box step ups
10+10 single arm push press
1:00 Plank Hold
Then start to build for Cluster weight

Strenght
Every 30 sec for 10 minutes (20 singles)
1 cluster @60-70% of 1rm. Sharp lift always. Keep moderate heavy through workout.
then
build to heavy set of 1 squat clean + 4 front squats (target weight is about 70-75% of 1rm front squat)
use 3-4 sets to do this and from 10-20 minutes window so straight after clusters go for this)

Metcon
3 rounds for time
12/9 cal ski
10 burpee box jump overs 50/60cm (lateral) (masters 45+ 8 reps)
12 db push press @2xrx dumbbells (masters 45+ 10 toistoa 15/22.5kg painoilla)
rest 4 min
3 rounds for time
12/9 cal ski
10 weighted box step overs (masters 45+ 8 reps)
8 db hang snatches @2xrx dumbbells (masters 45+ jos 15/22 painot niin 6 toistoa)
time target 7-8 minutes, time cap 9 minutes.
tarkoitus vetää hiihtoa moderate pacella, pitää tasainen kova tahti burpeella tai laatikon yli. Levätä
15-30 sekuntia ennen kuin tartut käsipainoihin ja tee sarja putkeen push pressiä tai snatchia.