Maanantai
Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
band pull aparts + banded hip activation

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

Weightlifting&Strenght
Every min for 3 minutes
2 Hang Power Snatch + 1 Power Snatch @60-65%
rest 2 min
Every min for 3 minutes
1 Hang Power Snatch + 1 Power snatch @70-75%
rest 1 min
Every 30sec for 6 times (3 mins )
2 Power snatch @80-85%

Snatch Balance + OHS
4 sets 2+2 reps @60-85% of 1rm snatch
go every 2-2.5 minutes

Box Squat to Bench 5x2 reps ,build to 80-85% of 1 rm
Go new set every 2-2.5 min.

Accessory&Skill work
For Quality
Every 3 min for 12 minutes (4 sets)
10 double db hang power cleans
10m front rack lunges @12.5-15/17.5-22.5kg (2xdb)
10 double db push press

Cool down
2-3 min light cardio
1+1 min banded bully strech
1+1 min pakara venytys
1-2 min nivusten venytys