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
2x 3 snatch pulls + 3 high hang power snatch +3 snatch balance 30-40%
2x2 snatch high pull + 2 hang power snatch + 2 snatch balance @45-55%
3-5x1+1+1 power snatch + hang power snatch + snatch balance @65-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+8+8+8 reps@60-70-76-80% of 1rm
rest as needed bwn sets

Metcon
2 sets
2 rounds for time
12 deadlifts @70/47.5kg (masters 45+ 60/42.5kg)
9 hang power cleans
6 stoh
rest 1:1 bwn set (time target is 2.30-3 min, cap 3.5min)
tee mavet niin että 11, sit pikku tauko, 1 dl into x-reps of hang cleans, tauko tai ei, ja stohhit perään)