Warm Up
3 rounds
1 min row, run, or ski
20 walking lunges + venytykset siellä täällä toistoissa.
10 sumo deadlift high pulls with barbell or kettlebell (add weight)
20 bicycle crunch

Strenght
Sumo DL x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 3-4x2+3reps @1x65 and 2-3x75%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
Emom 28-36 (masters 45+ 7 rounds )
1) run x 40 sec
2) burpee box jump overs x 6-8 reps
3) ski x 40 sec
4)x double db hang clean&jerks x 6-8reps @2x12.5-15/2x17.5-22.5kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3x7/7/7 of bicep curl, bottom half, top half and full curl.
pudota toistoja 5-6 per liikevaihe tarvittaessa tai ota kevyempi tanko.
3-4 x 12-15 reverse hyper or ghd hip extensions
3-4x 1min plank hold
rest as needed