Warm Up
30-40 band pull aparts
then
2 sets
1:00 row (easy/moderate pace)
1:00 ski (easy/moderate pace)
20 GTOH + Halo with plate
20 plate hops
10 wall ball shots
10 barbell bench press @light/mod weight

Strenght
Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
try to hit better reps with same weights
Perform Weighted Chin Ups x5reps @1x40 and 2x50% of 1rm after bench press.
ota käsipaino jalkojen välliin tässä.
rest 3-4 min bwn sets.

Strenght and Conditioning
4 rounds
7 power cleans + 5 front squats + 3 push PRESS @40/60kg ja masters 45+ 35/52.5kg
rest 60-75sec after each round.
power cleans should be performed as semifast singles

Accessory Work
3-4 rounds kiertona
8-12 sandbag cleans @35/45kg (kevyt säkki, nopeita ykkösiä vuoroin vasen/oikea olkapäälle)
8-12 diamond push ups
10-20 ghd sit ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio