Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3-5 seated box jump (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80-90%%, go new set every 1 min
snatch pull
3x3reps@90-100%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 5+4+3+3reps@65-75-80-85%
rest 2-3 min bwn sets

Metcon Prep:
1 set
4 tng power snatch + 4 bar facing burpees
rest 30 sec
4 ohs + max cal echo bike or bike erg

Metcon (85-95% effort)
4-6 sets 1 min on / 1 min off
odd : 8-12 tng power snatch @42.5/30kg + amrap of bar facing burpees
even : 8-12 ohs @42.5/30kg + amrap of air bike or bike erg
Eli tee 2 tai 3 kertaa molemmat osiot, yhteensä siis 4-6 kertaa min töitä ja 1 min lepo välissä.