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

then rest 3-5 minutes and perform
3x3 snatch deadlifts @100-110% of 1rm snatch
rest 2 min bwn. focus on right "line on pull"

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