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@55-60-65-65% of 1rm
rest as needed bwn sets

Metcon Prep:
1-2 sets of:
:30 bike erg, add speed
5 front squat
:15 du's
5 push press
:15 du's
5 thrusters
:30 bike erg, add speed
rest 3-5 minutes and start workout

Metcon
For time
500/450m bike erg
15 front squats @52.5/35kg (masters 45+ go 45/30kg)
100 double unders / max reps in 1.5 min
15 push press @52.5/35kg
100 double unders / max reps in 1.5 min
15 thrusters @52.5/35kg
500m bike erg
time target is 7-8 minutes for this workout.