Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

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A) Snatch

Every minute on the minute for 16:00 minutes:
1) 3 @ 69%
2) 2 @ 74%
3) 1 @ 76%

Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

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B) Back squats

5 @ 75%
4 @ 78%
3 @ 81%
2x2 @ 85%
2 @ 90%

+
4x 2-3 Seated high box jumps. Mahdollisimman suorille jaloille.

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C) Bonus:

Core:

3x
20 Alternating V-ups
20 Heels over object taps
10 Hanging knee tucks

Extra:

3 x 12 Barbell bicep curl
3 x 12 Behind the neck tricep extension with dumbbell
3 x 15 Weighted hip extension on GHD