20kg käsipainot 30s / 30s tapata (kierrosta) 30min
1. DB deadlift
2. Hang clean and push
3. Full snatch
4. Paino puolelta toiselle punnerrus asennossa
5. =1
6. =2
7. =3
8. =4 Tämän jälkeen 2min huili

12min Maxout
1st min max reps on front squats 2x 20kg
2nd min max reps on 1x 20kg alternative power clean and push
3rd min max reps on burpees over DB
4th min max reps on sit ups ( 3 rounds max reps )