Warm up
band pulls + banded hip activation
few minutes speed ladders
lateral jumps 3x10reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
barbell work as needed and start

Weightlifting
muscle snatch + low hang power snatch + high hang snatch 3x1+1+2reps@35-50%
power snatch + hang snatch (above knee) 5x1+2reps@60-75% of 1rm
snatch pull + low hang pull + high hang pull 3x1+1+1 reps@80-90% of 1rm snatch
rest 1.5-2.5min bwn sets

Strenght
Front Squat 5+5+3+3+3 reps@50-60-70-75-80% of 1rm
rest 2-3 min bwn sets

Metcon Prep:
2x40 sec easy run + 20 sec moderate run + 10 sec fast run, walk 20 sec bwn

Metcon (85-95% effort)
2x200m run / rest 45 sec bwn
2x400m run / rest 90 sec bwn
2x200m run / rest 45 sec bwn
(Huom voit myös juosta niin et hallia ympäri 2x1lap + 2x2 laps + 2x1 laps)
Cool down
3-5 min walking