Treeni 5
Warm Up
3 min cardio machine
then 2 rounds
10 deadlifts (DL)
10 upright row
5 hang pc
10 front squat (FS)
10 Press
10 Good morning (GM)
all with empty barbell

Strenght
Power Clean + Push Jerk 4x2+2 reps @70-75% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8-6-6 reps @45-55-65 and 1-2 sets 75%
rest 2 min bwn sets

Metcon
Emom 32/36 (masters 45+ 32 mins)
1) 30sec of double unders
2) 5 tng power snatch @25-30/42.5-50kg
3) Ski x 12-10/9-8 (max 45s)
4) 8-12 toes to bars

Accessory
3x20 prone hamstring curls (green band)
3x12/12 seated kb press @8-12/12-20kg
3x10-15 toe touch abs crunch + 30 weighted ukraine twits
rest as needed

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