Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x2+1reps@55-65%
then 10 min emom
1 snatch @70-85% of 1rm (power or squat)

Strenght
Build to heavy triple for pause front squat in 5-6 sets total, starting at 35-40% of 1rm (target is around 83-88% on last set)
rest 2-3 min bwn sets

prep for metcon
2-3 sets : 20-30 sec of air bike, add speed + hs/ww work as needed (aloita iisimmin, mee kohti wod variaatiota)

Metcon (80-90% effort)
3-4 sets
1 min : 14/18 calories echo bike or max cal in 55 sec at fast pace
1 min : hs walk x 10-20m (take obstacles or pirouettes if need more challenge) (4-6 wall walks) (target is around 30-45 sec of work)
1 min : rest minute