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 tall power clean
3 front squat
3 push press
3 push jerk (pause on catch)

Weightlifting Practise
6x3-position power snatch (hip, high hang, FLOOR) @35-70% of 1rm power snatch
starting very with very light weight and building up to heavyish set

rest few minutes

6x2 hang power clean + 2 push jerk with pause (polven päältä rivet) @35-70% of 1rm power 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) ohs x 8-12 reps @light weight (men 30-42.5kg, women 20-30kg)
2) thrusters x 8-12 reps @light weight
3) toes to bars x 8-12 reps

Optional Accessory Work
2-3 sets 8-12 single leg calf raises on plate R/L + 8-12 shin raises with both legs at same time, lay againts wall.
2-3 sets hollow rocks for 20-40 seconds
rest as needed