Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
12-10-8reps touch n go power clean&push jerks @50-65% of 1rm pc&pj (should fee that there is 2-3 reps in tank)
rest 2-3 min bwn set
3x2 power clean&jerks @70-80% of 1rm pc&pj
rest 1-2 min bwn sets
then

8-8-6-6 reps of deadlifts @50-65% (3-5 reps pitää jäädä varastoon joka sarjalla, kiipeä painoissa vähän ylöspäin)
rest 2-3 min bwn set

Metcon prep
2 sets
5 thrusters + 20m sledge push (add weight)

Metcon
12-9-6 reps for time
Double db thrusters @rx db's
perform 20m mod/heavyish sledge push after each thrusters set
time target 4.30-6.00 (thruster sarja tulee mennä aina putkeen ja kelkka voi olla 10+10m pikkutauolla.

Cool down
10-15 min bike erg/fast walk