Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

Metcon
10 rounds
45 sec on / 45 sec off
Cal Air Bike (goal is 12/9 calories)
so not all out but mod/fast pace

Weightlifting&Strenght
With barbell 2 sets
3 snatch grip deadlifts
3 muscle snatch
3 snatch grip push press behind neck
3 pause OHS
3 hang snatch

Every 1.5 min for 15 minutes (10 sets)
1 snatch high pull + 1 hang power snatch + 1 snatch @50-70%
All snatches "no feet" eli jalat pysyy paikallaan, ota hieman ehkä leveämpi lähtö asento kuin normaalisti et pääset kyykkyyn)

Overhead Squats 4x4 reps @50-60-70-75% of 1rm.
new set every 1.5-2 min.

Accessory Work
2-3 sets
15-25 hip extensions
15-25 ghd sit ups
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf/achilles strech
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min pigeon pose strech