Warm Up
5 min of echo bike at easy to easy/moderate pace
5 min of speed ladder drilss
band pulls + banded hip activation
3x10 lateral jumps + some core activations

Strenght
In the hole front squat 4x5reps@60-65-70-75%
rest 2-3 min bwn sets

Weightlifting
3x3 muscle clean + 3 high hang power clean + 3 tall clean @25-35% of 1rm
3x clean deadlift to mid thigh + 1 low hang clean high pull + 1 low hang power clean + 1 tempo clean @35-55%
3-5x 1 hang power clean + 1 low hang power clean + 1 tempo clean @60-75%
rest as needed

Metcon
6 rounds for time
3 sandbag clean R/L
6 sandbag on shoulder squat R/L
9 strict hspu
12 toes to bars
Every other round all cleans/squat on right side and other left side.
Jos säkki olalla kyykky tuntuu paskalta selälle/lonkalle vedä bear hug squattina!
jos taas ei niin tää on potentiaalinen kisoissa oleva liike
Masters&Scaled reps 2-4-6-8 reps