Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
10+10 1-Arm upright row
8+8 1-Arm overhead squats
20 Heels over object taps
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.

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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 Dumbbell curls
4 x 15 Dumbbell bench press