Maanantai
Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 snatch pull + 3 muscle snatch + 3 snatch grip pp + 3 TEMPO OHS + 3 snatch balance
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Air Bike

Weightlifting
Snatch grip pp + pause ohs + ohs (from rack)
3+2+1 reps @50,55 % of 1rm snatch
2+1+1 reps @60,65% of 1rm snatch
1+1+1 reps @70% of 1rm snatch

then 5 sets

3 high hang snatch @50-70% (use same "weights than on last part")
rest 1.5-2min bwn sets

Strenght
5 sets of 12 front racked lunge steps, use same weights than on snatches.
rest 1.5-2min bwn sets

Midbody Strenght
3 sets
4-6 strict toes to bars
rest 30-45s
4-12 kipping toes to bars
rest 1-1.5 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech