Warm Up
3x40s easy/20s mod/10s fast row / rest 20s bwn
then 2 rounds
10 reverse lunge + twists
5 wall squats
5 inch worm
5 strict pull ups

Weightlifting
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
Snatch Balance 4x2reps @70-80% of 1rm snatch
rest 1-2 min bwn sets

Metcon
5 RFT
300/350m row @low damper (3.5/2.5)
6 sandbag cleans @35-45/55-70kg
15m hs walk(2x7.5m) or 4 wall walks
time target 16-18 min, cap 20 minutes.

Accessory Work
3x12-16 db front rack walking lunges @12.5-15/17.5-22.5kg
3x12-15 banded strict pull ups
3x1:00 front plank + 30/30s suitcase carry
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio