Warm Up
3x40s easy/20s mod/10s fast AIR BIKE / rest 20s bwn
then 2x
5+5 single leg RDL
5+5 clean&pp with db
5-10 ghd back extensions

Weightlifting
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
Split Jerk From Rack 4x2reps @70-80% of 1rm
rest 1-2 min bwn sets

Metcon
Emom 28- 32 (7-8 rounds)
1) 12/9 cal ski
2) 1 round of D.T @35/50kg (12 dl + 9 hang power clean + 6 stoh) (scale 9-7-5reps)
3) 12/9 cal air bike
4) rest

Accessory Work
3x15/15 single leg hamstring curl @light band
3x10/10 single arm seated press @mod/heavy
3x10/10 windmill @lgiht weight
rest as needed