Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
8+8 1-Arm upright row
6+6 1-Arm overhead squats
20 Flutter kicks
5 High box jumps

Snatch

Build up to a heavy, but fast moving weight in a complex of:
“Hang snatch + Low hang snatch + Snatch” in 15:00 minutes.

Tempo back squats

Build up to a heavy set 4 tempo back squats (3:3:X:1)
* 3s alaslasku
* 3s paussi alhaalla
* kyykky ja uusiksi.
* 15:00 min

Core:
3x
18 V-ups
1:00 min plank hold
40 Cyclist crunches

Bonus:
4 x 15 Barbell bicep curl
4 x 10+10 JM press