Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3+3 single leg box jumps (sharp ones) during rest time (2-3 mins do some core activations ) (muista turvallisuus)
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%+, go by feel, go new set every 1 min
snatch pull
3x3reps@95-105%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x3reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon Prep:
1 set
:10 sec controlled sprint with echo bike + 4 kb hang clean&jerks+ 4 kb front squat
rest couple mins and start workout!

Metcon
emom 15
1) echo bike
2) double kb hang clean&jerks @16/24kg's
3) kb front squats@16/24kg's
target reps is 5-10 per movement.
15 sec on / 45 sec off (sprint/fast moving each time)

Cool down
3-5 minutes of light echo bike