Warm Up
2 rounds
1.5 min cardio
10/10 suitcase deadlifts
10/10 hang snatch / hang clean&jerk
5-10 roll to candle stick
then prep for weightlifting part and do some mobility if needed

Strenght
Power Snatch 3x6@65-70% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x6@65-70% of 1rm power clean&jerk
rest 1.5 min bwn sets

Metcon (time cap 20mins)
4-5 sets
240 or 400m run
1.5-2 min rest bwn sets
ykkös ja kakkosjuoksut vähän jarru päällä ja sit 2-3 kovempaa vetoa.

Finisher = 2x15-25 ab crunch with hand behind neck + 12/12 banded donkey kicks