Warm Up
Banded Hip Activation + Band Pulls
then
2-3 min easy air bike
2-3 min easy/mod rowing
then
movement prep for metcon shortly

Metcon
3 rounds for time
9 strict handstand push ups
12 shuttle runs (1 run is 7.5+7.5m = 15meters)
15m front rack lunge walking @42.5/30kg or 35/25kg masters 45+
30-45 crossover single unders / double unders
time target 12-15 minutes.
Jos tila kortilla tangon kanssa kävelylle niin sit vaan dumbbelit front rack.

Weightlifting
power clean+ squat clean+push press+ split jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-75%
Squat Clean+split jerk/power cleans
(80-90%x1+1, rest 30sec 60%x3reps)x3-5 sets
huom 60% power clean ykkösestä, ei kyykky rive ykkösestä.

Optional Strenght
Sledge Push Sprint 4x15-20m@light weight and fast (80-85-90-95% effort)
rest 2-3 min bwn sets