Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x1+2reps@60-70%
then 10 min emom
1 snatch @75-95% of 1rm (power or squat)

Strenght
Pause Front squat 5-3-2-2-1-1-1 reps, build to heavy single in 15 minutes (no failures)
rest as needed bwn sets
50/60/70/80/85/90/95% of 1rm example.

prep for metcon
5-3-1 reps of double kb front squats and 1-1 rope climbs or 1-1-1 short rope climbs

Metcon (80-90% effort)
For time 15-12-9-6-3 reps
double kb front squats @16/24kg's
4-3-2-1 reps
rope climbs
or
5-4-3-2-1 reps
short rope climbs (no jumps)