Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3+3 single leg 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 power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-70%
power snatch or snatch
10x1@75-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 5+4+3+3reps@60-70-75-80%
rest 2-3 min bwn sets

Metcon prep:
1-2 sets
4 burpee over rower + 4/5 calories rowing + 4 wall ball shots
rest couple mins and start workout

Metcon (85-95% effort)
4 sets 1.5 min on / 1.5 min off
odd : 12-15 burpee over rower + amrap of rowing
even : 12-15 heavy wall ball shots + amrap of rowing
eli 2 kertaa molemmat liikeparit.