Warm Up
3 rounds
1:00 cardio machine (increase pace each round)
5 burpees
10 lunge elbow to floor strech + torso rotation
10 db snatches alt hand
10 air squats + 5 jumping air squats

Metcon Prep
2 sets
4 db snatches alt hand @mod weight -> second round rx db
4 db hang power clean&jerk alt hand @mod weight -> second round rx db
3-4 burpee box jump overs
rest 30-60s bwn rounds, get your heart rate up.

Metcon
Every 5 min for 20 minutes (4 sets)
15 db snatches alt hand @rx db
5-6 burpee box jump overs @50/60cm
12 db snatches
5-6 burpee box jump overs
9 db snatches
every other round hang db power clean&jerks alt hand
time target under 2.5 min, cap 3 min. try to keep same pace through all intervals
Scale DB Snatch reps 12-9-6 to be closer target times.

Strenght
Every 1.5 min for 4 times
Flat Foot Snatch Pull + Flat Foot Snatch x 2+2 reps@35-50%
Every 1.5 min for 8 times
Slow power snatch + slow snatch @50-80% of 1rm (tee korostetun hitaasti alkuveto ja polven päältä vauhtia vasta)
tarvittaessa kaikki snatchit power snatch tyyliin.
then
3-4 sets for speed sledge push @light/mod load x 15-20m
rest 2-3 min bwn sets

Optional Accessory Work
2-3 sets
30+30m single arm DB/KB OH Walking
30+30m single arm farmers carrying
16-24 alt leg v-ups
rest 1 min