Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
10-8-6-4-2 reps touch n go power clean&push jerks @50-80% of 1rm pc&pj (should fee that there is 2-3 reps in tank)
rest 2-3 min bwn set
then

7-7-5-5 reps of deadlifts @60-75% (3-5 reps pitää jäädä varastoon joka sarjalla, kiipeä painoissa vähän ylöspäin)
rest 2-3 min bwn set

Metcon
Emom 20
1) Bike erg x 12/15 cal (masters 45+ 11/14) (cap 50s)
2) double kb oh walk lunges x 8-12 reps @12/16kg kb's (you can go to 16/24kg if you feel strong on this)
3) Bike erg x 12/15 cal (masters 45+ 11/14) (cap 50s)
4) double kb hang snatch x 6-8 reps @16/24kg's or scale to 12/20kg's to keep technique good.