Warm Up
2 rounds
20/16 calories of rowing, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
5x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat 35-65% of 1rm
3-5x1+1 power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-6-4 reps @60-70-75-80% of 1rm
rest 2-3 min bwn sets

Metcon (ainoastaan jos et tee 5km soututestiä huomenna)
3-4 x 3 min amrap with 2 min rest bwn
30/24 calories echo bike
remaining time max calorie row

Accessory Work
2-4 sets
30-50m sandbag bear hug carrying
rest 10-20s
5 sandbag deadlifts
rest 10-20s
5 sandbag squats or 10 bear hug squats (sb on shoulder) (practise both sides at least once)
rest 2 min