Warm Up
2 sets
2 min air bike
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 position squat snatch

Weightlifting
Emom 12
Snatch + Hang snatch
start @60% and build to 80-85% on last sets.
then

3 sets 3-position snatch pull/high pull @90-100%
Reiden puoliväli, polven alta, lattia
rest 2-3 min bwn sets

Strenght
Back Squat
2 sets
8 reps @60/63%
6 reps @70/73%
4 reps @80/83%
rest 3 min bwn sets

Metcon Prep
2 sets
:30 air bike @mod/fast pace
2 sandbag cleans
4 box jump overs @75/60cm

Metcon (alakropan kestävyyttä&haponsietoa&keuhkoa) 85-90% effort
3 sets
20/16 calories echo bike
5-7 sandbag cleans
10-14 box jump overs @75/60cm
10/8 calories echo bike
rest 1:1 bwn sets
time target is sub 4 minutes per set, skaalaa boxin korkeutta jos tuntuu että on tiukka pomppia sen päälle keskellä metconia.
masters 45+ cal 18/14 and 9/7, other you choose on your own.