Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3x muscle snatch + snatch grip pp + ohs @40-50% of 1rm
3x snatch + 2 x hang snatch + ohs @60-70% of 1rm snatch
3x snatch + hang snatch + ohs @70-80%
then 3 sets
Snatch 3x1 @85% , rest 20-30 sec bwn singles and 2-3 min bwn sets. total 9 singles @85% of 1rm.
rest 1.5-2 min bwn lifts on first parts .

Strenght
PAUSE Front Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank) (use same weights than earlier but pause 1 sec on each rep!)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
rest 3 min bwn

Gymnastic Skill Workout
Emom 20
1) HS Walk x 10-20m /Wall Walks for 3-4 reps
2) GHD Sit Ups x 12-18 reps
3) Pistol squats x 8-16 reps
4) Sandbag cleans x 4 -6 reps

Jos ongelmia rangan eteen/taakse taivutuksissa niin ota ghd sit upit vaaka tasoon vain!
HS walk ja sb clean ghd / pistol on vaativimpia yhdistelmiä tähän mitä on.
Skaalaa pistol kyykyt penkille istuen tehtäväksi
SB Clean tarvittaessa HEAVY single arm DB Power / Muscle Clean.

Tavoite työajat on 20-40 sek per min.

Cool down
2.3 min light cardio
short static streching on main muscle groups after this session. times 20-40sec per strech.