Warm Up
3 rounds
1 min row
20 plate hops
10 plate gtoh + halo (eli levyp nosto ja kierto pään ympäri)
15 v-ups

Strenght
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x3 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
2x2 squat clean @75% , rest 30s and 2 power cleans @60% (sharp)
1x2 squat clean @80% , rest 30s and 2 power clean @60% (sharp)
rest as needed
Deadlifts 10-8-6-4-3-3reps @50-58-65-73-80-85%
rest 1.5-2.5min

Metcon
EMOM 20-28 (5-7 rounds)
1) 14/11 cal row (max 50s)
2) 1-2 legless rope climb/normal rope climb
3) 13/10 cal air bike (max 50s)
4) 5-10m hs walk or 2-3 wall walks

Accessory Work
3x12/12 single leg hamstring curl
3x8/8 single arm db press @moderate weight
3x20 abs crunch + 30 weighted twits @15kg
rest as needed