Warm Up
3 min row
then 3 rounds
12-16 jumping lunges
10 toe up rdl
:30 Side Plank R/L

Strenght
3 sets
3+1 power clean+push jerk@70%
2+1 pc+pj@75%
1+1 pc+pj@80%
rest as needed bwn sets
eli tehdään kaikki sarjat läpi, suht pienillä tauoilla ja sen perään 3 min lepo ja uusiksi!

Deadlifts 10-8-6-5-4 and 2x3reps @50-55-65-70-75 and 2 sets @80%
rest 1.5-2.5 min bwn sets

Metcon
EMOM 32-40
1) 13/10 cal ski (max 50s)
2) 8-12 toes to bars
3) 13/10 cal air bike (max 50s)
4) 4 sandbag cleans @35-45/55-70kg (alt left/right shoulder)

Accessory Work
3 sets
10/10 half kneeling pallow press + trunk twits
10-15 banded tricep turn + burnout (use green or blue band)
rest as needed bwn sets