Warm Up
2 rounds
40/20/10s 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
2x 3 hip muscle snatch + 3 high hang power snatch +3 pos snatch balance 30-40%
2x2 muscle snatch + 2 hang power snatch + 2 snatch balance @45-55%
5-7x1+1+1 snatch pull + hang power snatch + hang squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
rest as needed bwn sets

Metcon Prep:
2-3 x
20 sec air bike, add speed
rest 10 s
20 sec burpees, add speed
rest 1 min

Metcon

For time
24/30 calories of echo bike at fast ++ pace
then perform same amount of burpees to target that bike took seconds. So if it took 60 seconds its 60 burpees to target after bike
time target is sub 6 minutes.
target is pull up bar, eli seisot suorana ja kädet kohti kattoa noin 5-10cm sormet irti tangosta et vaatii hypyn.

Optional Accessory Work
2 tai 4 sets
2x30-50m sandbag bear hug carrying + 2x30-50m sb on shoulder carry R/L (eli siis kannat 30-50m oikealla puolen ensin koko matka)
rest 10-20s
5 sandbag deadlifts
rest 10-20s
5 sandbag squats (sb on shoulder) (practise both sides )
rest 2 min