Warm Up
2 rounds
20/15 CAL BIKE ERG + 20/15 CAL SKI ERG
10 romanian deadlift
5 hang muscle clean / hang power clean
5 pause front squat, speed up
5 strict press / push press
:30 Side plank R/L

Metcon
3 sets
30/24 calories bike erg (masters 45+ 25/20 calories)
30/24 calories ski erg (masters 45+ 25/20 calories)
10 power clean&jerks @60/42.5kg (masters 45+ 52.5/35kg) tasaisen nopeita ykkösiä.
rest 2 min bwn sets
Jos ei ole mahd. kahteen laitteeseen tee 50-40-30 cal air bike ja perään pc&pj

Strenght
Pause Front Squat + Front Squat 4x1+2 reps @1x50 1x55 and 2x60% of 1rm. (speed up)
rest 1.5-2.5 min bwn sets
Hang power Clean + Squat Clean+ Split Jerk 6-8x1+1+1reps@60-80%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3-5x1 reps @80-90% of 1rm (try to pause on catch for 1 sec)
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x10-15 single arm db row R/L
2-3x10-15 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed