Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 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
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
snatch
10x1@80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Huom. Lähde jokainen kyykky rautojen päältä ns. Death stopista.

Metcon prep:
2 sets
2 power snatch
2 bar facing burpees
2 ohs
2 lateral burpee over bar
rest 1 min

Metcon at 90% effort
3-6-9-12 reps for time
power snatches @60% of 1rm power snatch
bar facing burpees
rest 5 min
12-9-6-3 reps for time
lateral burpees over bar
overhead squats
Time target sub 5 minutes per set