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 PRESSING SNATCH BALANCE + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3 Sets : Snatch +2 Hang Snatch + Snatch balance @40-50%

Pause Snatch all the way through: 2 sec pause or more on each rep catch position.
60%x2
65%x2 reps
70% 3x1 rep, rest 10-15s bwn
75% 3x1, rest 15-20s bwn
80% 3x1 ,rest 20-25s bwn
2 sets of :
1@83-85% , rest 30s 1@83-85%, rest 45s , 1@83-85% of 1rm

rest 2 min bwn sets

eli kaikissa pause snatcheissa pysäytys vastaanotossa, haet tasapaino ja kun tuki on kasassa nouse ylös. viivy tarvittaessa asennossa yli 2s.

Strenght
Pause Front Squat 4x3 reps @77%+ of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats .
rest 3 min bwn sets

Gymnastic Skill Workout
Emom 20
1) Double unders x 30-50 reps (or max reps in 45 seconds)
2) 1 Legless Rope climb + 1 normal climb (scale to 1 legless only or 2 normal ones)
3) SIngle arm DB OH Lunge Walk 6+6 reps @22.5/32.5kg (scale weight if needed) 22.5/15kg
4) Box Jump Overs, Step down Open style x 8-12 reps

Tämän harjoituksen on tarkoitus olla semmoinen että on mukava tehdä etkä joudu puristamaan liikoja, suht vähän toistoja.

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