Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Snatch + Pause Snatch
3x1+1reps @60-75%
Pause Snatch
3x(80-85%x1, rest 10-15sec 80-85%x1, rest 10-15sec 80-85%x1)
rest 1-1.5 min bwn sets
rest few minutes after snatch before starting clean&jerk

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow clean + squat clean +split jerk (pause on catch)
3x1+1+1reps @60-75%
Squat Clean + Split Jerk
3x(80-85%x1+1,rest 15-20sec 80-85%x1+1)
rest 1.5-2 min bwn sets

PAUSE MEANS 2 SEC HOLD ON CATCH POSITION, GET THAT BALANCE AND CONTROL FOR IT AND FINISH REP.

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
rest 1.5 min
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
rest 2 min
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
rest 2.5 min
400m run@1-2km pr pace (14.5-17 km/h)
rest 1 min

400m run@1-2km pr pace (14.5-17 km/h)