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
Muscle Snatch + Snatch Pull to Hold (2s) + Hang Snatch + Snatch
3 sets 1+1+1+1 @40-50%
Snatch pull + snatch
3 sets 1+2 @60-70%
Snatch

3x1 @80% , rest 10s bwn
rest 2 min
3x1 @83% , rest 20s bwn
rest 2 min
3x1@85% rest 30s bwn
rest 2 min
3x1@88%, rest 40s bwn

Strenght
Pause Front Squat 5x2 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.essing.
GO every 2-3 minutes for new set.

For Quality
Then Gymnastic Holds
3 sets
30-40s Wall Walk hold + shoulder taps or 20 Free HS Hold Shoulder Taps
20-30s Chin OVer Bar Hold
15-25s L-Sit Hold On parallettes
40-60s Slow Pace Cossack Squat Hold , move side to side
rest 40-60s bwn movements to perform well each hold!

Cool down 3-5 min light rowing and use barbell for smashing forearms (makoile lattialla kyljellään ja ota 3-5 min käsivartta 15-20kg tangolla ja sit toinen puoli)