Warm Up
3 min echo bike + 2 min ski erg
5 min speed ladders
2-3x3+3 yhden jalan hypyt edeten (3 hyppyä eteenpäin samalla jalalla ja sit toisella)
rest 2 min bwn sets
2-3x4 aitahypyt tai 4 terävää boxihyppyä rebounding tyyliin tai tasajalkaa siis alas droppaamalla, pikku palautus ja terävä hyppy
rest 2 min bwn sets

Strenght
In the hole front squat 5+4+4+4reps@60-70-75-80%
rest 2-3 min bwn sets

Weightlifting
2-3x3 tall clean + 3 press to split @25-30%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @35-55%
3-5x1 power clean + 1 squat clean + 1 push jerk + 1 split jerk @60-90%
rest as needed bwn sets

Metcon
barbell conditioning, every 2 minute for 10 minutes (5 sets)
8-10 tng power clean&jerks@30-35/42.5-52.5kg

Accessory Work
2-3 sets
12-15 ghd back extensions/reverse hypers @light&moderate weight
12-15 reverse flyes @1.25-2.5kg's
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets