3 kierrosta

1min seinäpallo
1min rengassoutu
1min boksihyppy
1min vauhtipunnerrus 35/25kg
1min pallonisku
1min lepo

Every 2,5 min for 4 rounds:
5 Shoulder Press + 5 Push Press

Kulmasoutu 4x8/käsi
Pushups 4x8-12
V-ups 4x8-12

-Punnerrukset esim. renkaissa/lisäpainolla, boksia vasten jne

2@up to 73-75%, rest btw sets 2-3min

2×3@barbell, 3@up to 74-77%, sn-%, rest btw sets 2min

Every 90sec x 7:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
- Start @60/40kg, build up by feel

Penkki 3x3x85%

Painijan kyljet 5x15/15

Leuanveto, vastaote 5x6-12

Vasarakääntö istuen 3x10-15 / käsi
-yhdellä kädellä

Barbell Bicep Curl
3 x 8-12

Single-leg Stiff-legged Deadlifts
3 x 8 /leg, rest 90''

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift
+
Burgener Snatch Warm Up
2x through with empty bar

Weightlifting
3-4x2 power snatch + 2 overhead squats @60-70% of 1rm
3-4x2 pause squat snatch @70-80% of 1rm (pause 1-2 sec on catch)
rest 1.5-2 min bwn sets

Metcon
Amrap 8
3-6-9-12-15...
bar facing burpees
power snatches @60% of 1rm