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 @40-60%
3-5 x 2 hang power snatch + 1 snatch @70-80%
rest 1.5-2.5 min bwn sets

3 x tempo power clean + push press + tempo squat clean + split jerk @40-60%
3-5 x 2 power clean&push jerks + 1 squat clean&split jerks@70-80%
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 weighted sit up with medball (control down, faster up) voit ottaa vaakatasoon tän.
8-12 standing tricep turn with 1 db (start with rx weight and go up)
rest 2-3 min an repeat

Metcon (85-95% effort)
2+2+2+3 min / 1 min off
6-8 burpee box jump overs @50/60cm
8-12 heavy db snatches @17.5-22.5/25-32.5kg
amrap of handstand walking / wall walks