Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+3reps@65-75-80-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 8-10 french tricep turn with dumbbells (lay on floor/bench)
rest 2-3 min bwn sets

Metcon
Every 2 min for 20 minutes (6-10 sets)
sets 1-5
1 pegboard/legless rope climb/rope climb + 5 tng power snatch @35/50kg (masters 45+ 30/42.5kg)
sets 6-10
1 pegboard/legless rope climb/rope climb + 5 tng power c&j@35/50kg (masters 45+ 30/42.5kg)

eli tee ensin 3-5 settiä tempausten kanssa ja sit 3-5 settiä c&j:n kanssa.

IF YOU WANT YOU CAN GO FOR KETTLEBELLS AND 5 REPS OF DUAL KB HANG SNATCH/DUAL KB C&J WITH 16/24KG's