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

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.

B) Back squats

2x4 @ 72%
2x4 @ 75%

+
4x2-3 High box jumps. Mahdollisimman suorille jaloille.

C) Accessory:

3x
15 V-ups
20 Knee to elbow crinch
20 Heels over weight taps

Bonus:

3 x 12 Barbell bicep curl
3 x 12 BTN barbell tricep extensions.
3 x 15 Hip extension on GHD