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
6 Sets (1 set every 2 minutes 30 seconds)
3-3-2-2-1-1 in the hole front squat
rakenna semiraskaaseen ykköseen. 1 sek pause alhaalla ennen seuraavaa toistoa. (TARGET ABOUT 85-90% OF 1RM)

Weightlifting
3 sets : power clean + squat clean+ push jerk + split jerk @35-50% of 1rm
then

go new every 1.5 min for 5 times
power clean + squat clean+ push jerk + split jerk @60-80%
then

3x1 clean&jerk @85-90% of 1rm
rest 1-2 min bwn sets
2x2 jerk dips (5 sec lowering down, explode up) @100-110% of 1rm jerk.
rest 1-2 min bwn sets

2 sets
4 deadlifts, climb to workout weight
4 bar facing burpees
6/8 cal echo bike
rest 1-2 min bwn sets

Metcon
2 sets
8 deadlifts @65-70% of 1rm (huolellisia nostoja, suoralla selällä tng tyyliin tavoite)
10-12 bar bacing burpees
12/16 calories echo bike (masters 45+ = 10/14)
rest 4 min bwn set (full recovery)
time target is sub 2 min.