Warm Up
2 sets
2 min cardio
5 russian baby strech / tempo wall squats
5+5 squat strech / tempo cossacks
5 inch worm + push ups
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3-5 reps
3-5 tall power cleans
3-5 front squat
1 squat clean + 2 hang squat cleans

Weightlifting
Build to heavy triple for hang squat cleans (polven päältä) jos blokeilta niin ota polven alta.
2x5reps@35-50% and 4-6 sets of : 3reps @60-80% of 1rm. On last set 1-2 RIR.
rest as needed
Build to heavy 5 rep set on Pause Floor Press OR Split jerk 2x5 and 4-6x3reps (from rack or blocks)
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR. (pause at chest)
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon 1 (zone 4)
2xtabata with echo bike @85-90% effort
4 min rest bwn set

Metcon 2 (zone 3-4)
emom 8
odd : 8-12 heavy wall ball shots @30lbs
even : 8-12 db bench press @15/22.5kg's (controlled and good pump to chest)
straight to
emom 8
odd : 8-14 db snatch
even : 8-14 toes to bars