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 + low hang snatch + hang snatch 3x1+1+1reps@35-50%
tempo power snatch + hang snatch 3x1+1reps@55-65%
then 8 min emom
1 snatch pull + 1 hang snatch @70-80% of 1rm (power or squat)

Strenght
In the hole front squat 4x5reps@60-65-70-75% of 1rm
rest 2-3 min bwn sets

prep for metcon
1-2 set
:20 shuttle run
6-8 wb
: su/du
2-3 bmu or bpu
Rest 1 min

Metcon (80-90% effort)
4 sets (odd/even sets)
1 min : max reps of shuttle runs (7.5+7.5m) or max reps double unders in 55 seconds
1 min : max reps wall ball shots or bar muscle ups/burpee pull ups
1 min : rest minute
eli 2x tulee viivajuoksut + wall ball shots ja 2 x naruhypyt + burpee pull ups