Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then snatch barbell warm up
1st round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x muscle snatch + power snatch + hang snatch @35-50%
6x power snatch + hang snatch + snatch @60-85%
3x3 snatch pull @90-100%
rest 1.5-2.5 min bwn sets

Strenght
Pause Back Squat 3x3reps@60-65-70%
rest 2-3 min bwn sets
then 5 min emom of:
2 Back squat@75-85%

Metcon
2 sets
2 rounds for time
12 deadlifts @70/47.5kg (masters 45+ 60/42.5kg)
9 hang power cleans
6 stoh
rest 1:1 bwn set (time target is 2.30-3 min, cap 3.5min)
tee mavet niin että 11, sit pikku tauko, 1 dl into x-reps of hang cleans, tauko tai ei, ja stohhit perään)