Weightlifting&Strenght
Every 2.5min for 9 sets
3x high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
3x hang snatch (above/below knee) @60-70% (low catch/squat)
3x hang snatch @70-80% (low catch/squat)
add + 2,5-5kg to each compared to last week.

Strenght
Sledge push 3x15m, starting with empty, add weight each set
then main sets
2x20m with heavy load.
rest 1-3 min bwn sets, make last set hard, but you are not allowed to stop!
IF SLEDGE NOT AVAILABLE DO 2 X 10 REPS OF FRONT RACK WALKING LUNGES WITH BARBELL, INCREASE WEIGHT EACH SET. AS WARM UP AND
THEN 2X20 REPS FOR MAIN SETS.
REST 2-3 MIN

Cool down
2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min hamstring/hip flexor strech at the same time
1+1 min forearm streching