Warm Up
3-5 min of air bike or rowing
then 2 rounds
10 weighted pass through (keppi ja keskellä 1.25-2.5kg levypaino)
10 cossack squats
10 hip switches
15 ghd hip extensions
then 2 rounds with barbell
5 tall power cleans + 5 front squats + 5 push press

Strenght
Build to heavy triple on Hang power cleans
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy double or single on pause front squat
3x4-6reps@35-60% and 4-5 sets of : 1-2reps @65-90% of 1rm. On last set 0-1 RIR.
rest as needed bwn sets

Accessory Work
3 sets of
8-10 double db power clean + push press from ground + 6-8 hardened ring rows
rest 2-3 min bwn sets

Metcon Prep
2x40/20/10s of rowing, add speed
rest 1 min bwn set

Metcon

1000m row @2km pr pace
800m row
600m row
400m row
200m row
rest time is half of time the rowing took, start at 2km pr pace and try to add speed on each round.

Cool down
1000m row