Treeni 4
Warm Up
3 rounds
15/12 calories rowing
12 wall squats or 6/6 single arm ohs
12-16 cossack squats
:20 L-Hang (polvet voi olla myös koukussa)

Strenght
Overhead squats 5x5 reps @55-60 and 3sets @65%
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 @85-95% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets
500/600m row @5km pacesta 2-4 sek hitaammin (vetotahti 23-25 vetoa)
15-25 wall ball shots (unbroken)
rest 2.5 min bwn sets

Acecssory Work
3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
3x12 barbell skull crusher (ranskalainen ojentaja tangolla)
3x15 Reverse hypers or Barbell good morning @light weight
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.