Warm Up with Rower
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 12-15 tng power snatches @25/35kg
rest 2-3 min bwn sets
then

5x5 Squat snatches
65-70/70-75/75-80/80-85/85%+
eli yhdellä painorallilla aina 5 toistoa aikaan vastaan.
rest 2-3 min bwn sets

Strenght
Back Squat 3x3 reps @80-82.5-85% of 1rm.
rest 2.5-3 min

Midbody work
3 sets
10+10 windmill @light weight
10+10 standing banded trunk twist with pause
20-30 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech