Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
2 sets
1:30 cardio machine
10+10 Reverse lunge with db on shoulder
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Weightlifting&Strenght
Every min for 3 minutes
3 Power snatches @60-65%
rest 2 min
Every min for 3 minutes
2 Power snatches @70-75%
rest 1 min
Every 20sec for 9 times (3 mins )
1 Power snatch @80-85%

Snatch Grip Push Press + OHS
4 sets 2+2 reps @80-90% of 1rm snatch
go every 2-2.5 minutes

Pause Back Squat + Back Squat 4-5 sets 1+1 reps ,build to 80-85% of 1 rm
rest 2-3 min bwn sets. Start count sets @60% of 1rm.

Accessory&Skill work
For Quality
Every 4 min for 16 minutes (4 sets)
7.5m Single arm DB OH lunge @12.5-15/17.5-22.5kg (Right hand)
2-5 bar muscle ups / 2-4 jumping bar muscle ups
7.5m Single arm DB OH lunge @12.5-15/17.5-22.5kg (Left hand)
4 burpee pull ups
Säätä boxi niin et tanko on leuantasolla ja siitä sit hyppy muppeja.

Cool down
2-3 min light cardio
2+2 min banded bully strech
2 min deep squat hold, move weight ankle to ankle every 10s.