Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 front squat
3 strict press
3 tall squat clean
3 split jerk (pause on catch)

Weightlifting Practise
10x3-position hang snatch (hip, high hang, low hang) @30-70% of 1rm snatch
starting very with very light weight and building up to heavyish set

rest few minutes

10x2-position squat clean + 1 split jerk with pause (polven päältä ja toinen polven alta) @30-70% of 1rm clean&jerk
starting very with very light weight and building up to heavyish set

Metcon
Emom 9 or 12 (masters 45+ only the 3 rounds)
1) burpee over barbell x 8-12 reps
2) deadlifts x 12-15 reps @40% of 1rm
3) wall ball shots x 12-15 reps

Optional Accessory Work
2-3 sets 8-12 single leg calf raises on plate R/L
2-3 sets hollow rocks for 20-40 seconds
rest as needed