Treeni 4
Warm Up
3 rounds
1 min cardio
12 cossack squats
8 wall squats
4 inch worm with push up

Strenght
Overhead squats 5x5 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @65-70% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @80-90% of 1rm
rest 1.5-2 min bwn sets

Metcon
3-4 sets
4 min on air bike / 1min rest bwn
keep moderate/fast pace

Accessory Work
3x15+15 single arm db press @5-10/10-15kg
3x15+15 bodyweight bulgarian split squat
3x12-16 v-ups + 30s Boath hold + 10s flutter kicks
rest as needed.

Ekstratreeni
20-30 min easy pace cardio work alueella 55-65% of max HR.
Row, Ski, Run, Bike or Double under training you can mix.