Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
3x 2 snatch pulls + 2 high hang power snatch +3 ohs 35-55%
4-6x1+1+1 power snatch + hang power snatch + TNG squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 8+8+6+6 reps@65-70-80-85% of 1rm
rest as needed bwn sets

Metcon
4-5 sets of:
45 seconds of double unders (take 1-2 breaks during du's)
12 deadlifts @70/47.5kg (masters 45+ 60/42.5kg)
9 hang power cleans
6 stoh
rest 1:1 bwn set (time target is 1.50-2.20)
tee mavet niin että 11, sit pikku tauko, 1 dl into x-reps of hang cleans, tauko tai ei, ja stohhit perään)