Warm Up
2 sets
2 min bike or run
10 scorpion pec strech (alt side)
20 cossack squat (alt side)
10/10 banded clamshells with miniband R/L
then 3 sets with barbell
3 muscle clean
3 tall power clean
3 pause front squat
3 tall jerks (push or split)

Strenght
5 Sets (1 set every 2 minutes 30 seconds)
2-2-1-1-1 in the hole front squat
rakenna semiraskaaseen ykköseen. 1 sek pause alhaalla ennen seuraavaa toistoa. (TARGET ABOUT 85-90% OF 1RM)

Weightlifting
Every 1.5 min for 3 times
1 power clean + 1 squat clean + 2 jerks @50-65% of 1rm (first can be power clean+jerk, second squat one)
rest 2 min
Every 1.5 min for 3 times
1 clean + 2 jerk @65-75% of 1rm (power or squat, split or push)
rest 2 min
EVERY MIN FOR 3 TIMES
1 clean+jerk @80-90% of 1rm (power or squat, split or push)
then

3x2 jerk dips (5 sec lowering down, explode up) @100-110% of 1rm jerk.
rest 1-2 min bwn sets

Metcon Prep :
2 sets
3 power clean&jerks @60/42.5kg
3 burpee over bar
2 power clean&jerks
2 burpee over bar
rest 1-2 min bwn sets

Metcon
For time
10 pc&pj (fast singles)
20 bar facing burpees
10 pc&pj (fast singles)
time target 4-6 minutes.
masters 45+/ scaled weights 52.5/35kg