Warm Up
3x40/20/10 sec of rowing, add speed
then 2 rounds of
8+8 barbell good morning
8 strict knee raises/controlled negative part
16 prone band press
then mobility and movement prep

Metcon (zone 3-5)
Barbell Conditioning (25-30min)
New set every 2.5 min
rounds 1+2) 5-7 tng power snatch @42.5/30kg + 10-12 db snatch @15/22.5kg
rounds 3+4) 5-7 ohs @42.5/30kg + 6/6 single arm db ohs @15/22.5kg (scale to single arm front rack squat)
rounds 5+6) 5-7 tng power clean&jerks @42.5/30kg + 10-12 db pc&pp @15/22.5kg (from floor, alt hand)
rounds 7+8) 5-7 thrusters @42.5/30kg + 6/6 db thrusters @15/22.5kg
then straight to at 20:00 mark for time:
5-7 tng power snatch @42.5/30kg + 10-12 db snatch @15/22.5kg
5-7 ohs @42.5/30kg + 6/6 single arm db ohs @15/22.5kg (scale to single arm front rack squat)
5-7 tng power clean&jerks @42.5/30kg + 10-12 db pc&pp @15/22.5kg (from floor, alt hand)
5-7 thrusters @42.5/30kg + 6/6 db thrusters @15/22.5kg

Masters 45/scaled weight 35/25kg. Scale DB if need to 12.5/17.5-20kg.

Optional Accessory Work
2-3 sets , go new set every 5 min
20 weighted cossack squats @5/10kg plate (yritä mahd.syvään kyykkyyn ja puhtaaseen/venyttävään asentoon
10+10 bulgarian split squat @2x5-10/2x10-15kg db's
30-40 weighted russian twits @5/10kg plate (feet off the ground)