Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pull + 2 hip power snatch + 2 snatch balance @35-50%
5x1 snatch pull + 1 power snatch + 1 squat snatch @60-75%
rest as needed bwn sets

Strenght
Back Squat 5+4+3+2+1 reps@70-80-(85-87)-(90-93)-100% of 1rm (ota varmistajat päihin buustaan tekemistä jos mahdollista/varmistusraudat)
rest as needed bwn sets

Metcon Prep:
4x20 sec on / 10 sec off
odd : row erg at 80-90% effort
even : wall ball @6/9kg
rest 1-2 min
4x20 sec on / 10 sec off
odd: echo bike at 80-90% effort
even : db snatch @15/22.5kg

Metcon (80-90% effort)
tabata (8x20 sec on / 10 sec off)
odd: row erg

even : wall ball shots
rest 4 minutes
tabata (8x20 sec on / 10 sec off)
odd : air bike
even : db snatch

Cool down
light cardio 5-10 minutes