Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR+WRK(20)
On the 4:00 x5
10 dumbbell curls
10 d/a row to kickback
10 russian kettlebell swings
5 box jumps
5 tucks

Finisher
100 flutters
1:00 min samson stretch

5 x 5

Squat snatch 5x2
75-85%

Part A).
Skill Primer
Pause Muscle Clean & Jerk Balance
(5-8 sets x 2+3 / 0:03 pause below knees)

Part B).
Pause Clean & Split Jerk
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

Tempaustekniikka 5 x 2 tempaus

Työntötekniikka 5 x 2+3 työntö

Power clean 5x2
Push press 5x2
CNJ 5x1

Build up to heavy single clean

Power snatch 5x2
Squat snatch 5x1
Front squat 3x3

40 minutes, with partner.
Other:
20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
50 Sit Ups
10 Box Jumps
30 Medball Squat clean 9/6kg (20/14p)
Other:
Row same time.

Bench press 5x6 @70%