Warm Up
2 rounds
15/12 calories row
10 glute bridges
20 band pull aparts
5+5 squat strech + 5 wall squats
10+10 single leg RDL + press

then
2 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance as low as possible (tanko ei saa kipata eteen) tee tarvittaessa kepillä
rest 30s bwn

Weightlifting
3 sets
muscle snatch + power snatch + snatch+ snatch balance @35-50%
then from rack
3-3-2-2-1-1-1 of snatch balance. building from 60-90% of 1rm snatch or technique training
then

5x Snatch deadliftt to mid thigh + power snatch + hang power snatch (polven päältä) @60-80% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon/Stamina Strenght
3 rounds for time
20 front rack kb lunges @2x12-16/20-24kg's
20/25 calories rowing
time target 7-8 minutes.

Accessory Work
3 rounds
1:00 Plank Hold
25+25m suitcase carrying
rest 1-2 min

Cool down
2-3 min light cardio
1 min hamstring strech
2-3 min upperback smash with roller
1-2 min prayer pose strech
1+1 min self hug strech