3x4 muscle snatch
5x3 snatch high pull pukeilta
4x3 snatch high pull lattialta
6x1 tempaus

Warm Up
2 rounds
2 min cardio
20 band pull aparts
20 shoulder taps
10-20 barbell bench press
10-20 ring rows
then some mobility&warm up lifts for bench press

Strenght
5 sets
3 Tempo Bench Press (2-3 sec lowering down and up)
build to heavy weight, starting at 50% of 1rm bench press
rest 2-3 min

Metcon
3 rounds alt time with partner
1 min ski or row at fast pace
12-15 american kb swings
12-15 ring row

10 wall walks for time.

Every 10 minute x 4 sets:
800 m run
15 shoulder to overhead 30/20 kg
12 box jump overs 24/20”
9 T2B

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets

For time :

60 Cal Row
60 HSPU´S
60 Power Cleans 60/42,5kg
60 Toes To Bar
60 Box Jump Overs 24"/20"
60 Pull-ups
60 Power Cleans 60/42,5kg
60 HSPU´S
60 Cal Row

TC 36

Penkkipunnerrus 10-6-2 reps

Bench press 5 RM, then max reps @ 90%

A: Weighted trap bar jumps 8x3
B: Power clean 5x3
C: leg press 4x5
D: Leg extensions 3set
E: Leg curls 3set
F: Seated calf raises 2set

Tiukka rengas mu 3x2