Warm Up
3x40 sec easy + 20 sec moderate + 10 sec fast pace air bike with 20 sec rest bwn sets
then crossover symmetry activation + banded hip halo
then 3 rounds of snatch barbell warm up

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50%
power snatch + snatch 5x2+1reps @60-80%
tall snatch 3x4reps @15/20kg (speed)
rest 1-2 min bwn sets

Strenght
Back Squat 4+4+3+3reps @65-70-75-80% of 1rm
rest as needed

Metcon
5 min emom
3 power clean
3 front squat
3 push jerk

Jos ei ole mahdollisuutta 2x treeniin niin sit niin että 5 min emomin jälkeen otat 10-15 minuuttia huilia ja sit toi warm up -> 1 erä juoksua moderate pacella ja sit 1 erä fast++ pacella ja cool down.

Iltatreenit
Warm up (easy pace)
16 calories assault runner
16 calories ski erg
16 calories row erg
16 calories bike erg
5 inch worm + 5 downdog to cobra + 5/5 lunge elbow strech + 5/5 squat strech

Metcon (zone 3-4)
2 rounds
24 calories assault runner
24 calories ski erg
24 calories row erg
24 calories bike erg
rest 1min after full round

after 2 rounds took 3 minutes rest and

2 rounds
15 sec fast ++ pace assault runner
15 sec fast ++ pace ski erg
15 sec fast ++ pace row erg
15 sec fast ++ pace bike erg
45 sec rest after each movement and 2 min after full round

Cool down (recovery pace)
16 calories assault runner
16 calories ski erg
16 calories row erg
16 calories bike erg