Warm Up
2 rounds
45s easy/30s mod/15s fast cardio machine
8+8 single leg RDL
8+8 single arm hang snatch
8+8 single arm press on static lunge hold
16 alt leg v.ups
then some barbell prep for snatch and start workout

Weightlifting (22 min total time)
Every 30 sec for 8 times
1 hip snatch @60-70%
rest 2 min
Every 45 sec for 8 times
1 hang snatch (mid thigh) @65-75%
rest 2 min
Every min for 8 minutes
1 snatch from floor @70-80%

Metcon
8 min amrap
3 power cleans
3 front squats
3 push jerks
target weights @50/35kg, scaled 42.5/30kg or 35/25kg.
target 8+ rounds. Eli voit lähestyä tätä emom periaatteella.