Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
5 min of speed ladder drills
3x10 lateral jumps (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 snatch + pause ohs
3x2+2reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75% (huom 1 tempo snatch)
snatch
3-4x (80-90%x1, rest 30sec, 75-85%x1, rest 15sec 65-75%x1)
rest 1.5-2.5 min bwn sets

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
3-4x (80-90%x1+1,rest 30sec 70-80%x1+1reps)
rest 2-3min bwn sets

Metcon at 85-95% effort
2 sets
21-15-9 reps / Women Calories 17-12-7
Calorie rowing
9-7-5 reps
Burpee over Rower
rest 1:1 bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk