Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squat
5 tall cleans

Weightlifting
3x1 power clean + 1 push press + 1 hang squat clean + 1 split jerk @35-55% of 1rm
4-6x1 power clean +1 push jerk + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Strenght
In the Hole Front Squat 4x5reps@55-65-70-75% of 1rm
rest as needed bwn sets

Metcon
2+2+2+3min on / 1 min off
6-8 shuttle runs (1rep is 7.5+7.5m)
6-8 power snatches @52.5/35kg (masters 45+ = 45/30kg)
max reps lateral bar over burpees in remaining time

Accessory Work
2-3 sets
10+10 kb row @20-24/28-32kg
10-12 standing tricep turn with RX DB
12-15 calf raises or raiser @2x10/15kg db's
rest as needed bwn sets