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

6-8sets:

3 jerk ( 3s pause catch pos.) 70-77%

8 sets of 2 Power Cleans
Set 1: @65%
Set 2: @70%
Set 3: @75%
Sets 4-6: @80%
Sets 7-8: @85%
- Rest 2min btw sets

In 15min:
Build to days heavy Power Snatch double
- Drop the barbell btw reps

5 sets:
5 Tempo Shoulder Presses 20X3 @65-70% 1RM Shoulder Press
- Tempo 20X3: 2sec down, 0sec pause, Xplode up, 3sec at top.
- Rest 3min btw sets

In 20min, build to days heavy complex of:
1 Power Snatch + 1 Snatch Balance + 1 OHS + 1 Snatch
- Don't drop the barbell btw reps

E2MOM x 8:
2 Weighted Chin-ups @50% + 4 Chin-ups

Every 1:30 x 8
Sets 1-2: 3 @50% 1RM Weighted Chin-up
Sets 3-4: 2 @70%
Sets 5-6: 2 @80%
Sets 7-8: 1 @90%

5 sets of Complex:
1 Power Clean + 1 Hang Clean + 1 Split Jerk
Set 1: @70% 1RM Clean & Jerk
Set 2: @73%
Set 3: @75%
Set 4: @77%
Set 5: @80%
- Hang: above the knee
- Rest 2min btw sets

3 sets, complex of:
3 High Hang Muscle Snatches + 2 Pressing Snatch Balances + 3 Tall Snatches (light / moderate)
- Rest 1-2min btw sets