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

Snatch, every minute on the minute for 9 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 @ 79
3x3 @ 81%

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

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C) Accessory:

3x
10 Hanging knee tucks
1:00 min plank hold
20 Heels over object taps

Bonus:

3 x 12 Dumbbell hammer curl
3 x 12 JM press
3 x 15 Weighted hip extension on GHD