Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
3-4 sets
2 Pause Overhead Squat + 3 Overhead Squat@65-75-80-80% of 1rm snatch
Weighted chin or pull ups x 3-5 reps (use band for help if needed) myötä tai vastaote käy
rest 2.5-3.5 min bwn sets
3-4 sets
Deadlifts 10+8+6+6 reps@60-65-70-70% of 1rm
Sharp Box Jumps x 5 reps@50-60/60-75cm
rest 2.5-3.5 min bwn sets

3 rounds of
6-10 tng power snatches@42.5/30kg
rest 15-25 sec
6-10 bar facing burpees
rest 15-25 sec

after 3 rounds of snatches and bfb's take 4 minutes rest and then

3 rounds of
6-10 tng power clean&jerks @42.5/30kg
rest 15-25 sec
6-10 bar facing burpees
rest 15-25 sec