Warm Up
3 rounds
1:00 cardio machine (increase pace each round)
5 inch worm with push up
10 lunge elbow to floor strech + torso rotation
10 single arm db power clean&jerks
10 air squats + 5 jumping air squats

Metcon Prep
2 sets
6-8 db power clean&jerk alt hand @12.5-15/17.522,5kg
3-4 burpee box jump overs
rest 30-60s bwn rounds, get your heart rate up.

Metcon
Every 4 min for 12-16 minutes (3-4 sets, ikä masterssit 45+ ainoastaan 3 settiä)
15 db power clean&hjerks alt hand
6 burpee box overs (hypyllä tai askeltaen, ja kasvot boxia päin)
12 db pc&pj
6 burpee box overs
9 db pc&pj

time target 2 min 20 - 3 min, try to keep same pace through all intervals
Scale DB Power clean&jerk reps 12-9-6 to be closer target times.

Weightlifting / Strenght
With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
2-position squat clean (FLOOR AND THE HANG)
2 sets @ 75-80% and 3 sets @80-85% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 2 reps
2 sets @ 75-80% and 3 sets @80-85% of 1rm jerk.

rest / prepare for clean pulls 5 mins

Every 2 min for 6 minutes ( 3sets)
Clean Pulls x 3 reps @80,85,90% of 1rm

Focus on clean pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Cool down
2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1-2 min glute strech of your choise R/L