Warm Up
Upperbody and Hip Activations with bands
then some overall warm up with cardio machines
then with barbell x 2 rounds
5 snatch pulls/high pulls
5 hip muscle/power snatch
5 ohs / snatch balances
5 thrusters / hang clusters
3+3 press in split / split jerks

Weightlifting
3 x 1 tempo hang power snatch + 1 hang power snatch + 1 tempo snatch + 1 snatch @35-55%
3-5 x 2 hang power snatch + 2 snatch @65-75%
rest 1.5-2.5 min bwn sets

3 x tempo power clean + push press + tempo squat clean + split jerk @35-55%
3-5 x 1 power clean&push jerks + 2 squat clean&split jerks@65-75%
rest 1.5-2.5 min bwn sets

Accessory Work
2-3 sets
8-12 tempo GHR (slowly down, faster up) (ota keppi avuksi tähän)
8-12 strict toes to bars
rest 2-3 min an repeat

Metcon

8 sets 1 min on / 1 min off
1+2 rounds) handstand walking or wall walks
3+4 rounds) toes to bars
5+6 rounds) sandbag cleans
7+8 rounds) heavy wall balls/wall balls