Warm Up
Band Pull Aparts + Banded Hip Activation
then
2 sets
1:30 row
5 burpees
5+5 lateral box step ups
5 box jump , step down
:30 banded oh strech / achilles / calf streching + some overall strech

then

Metcon
Intervals
x-rounds 2 min on / 1 min off
7 double db devils press 2x15/22.5kg
max reps of box jump overs @50/60cm
Max Reps box jump overs, step down and u-turn and next jump.
keep going until 75 reps is done!
target is 4-5 rounds.

rest until fully recovered and then 2-3 sets

3 snatch pulls
3 high hang muscle snatch
3 push press behind neck
3 snatch drops

then start to climb ub workout weights, take enough warm up lifts always before main sets

Part a
2x3 Snatch Balance @65% of 1RM Snatch
2x2 Snatch Balance @70% of 1RM Snatch
2x1 Snatch Balance @75-80% of 1rm

Part b
High Hang Snatch + Low Hang Snatch x 2 sets @65-70% of 1RM Snatch
High Hang Snatch + Low Hang Snatch x 3 sets @72-77% of 1RM Snatch

Part C
Back Squats 5x5 reps @50,55,60,65,70%
rest 2-3 min bwn sets
control going down, fast up!

Accessory Work
2 sets
20+20 banded half kneeling trunk twist (kierto etujalan puolelle)
20 supermans with stick on straight hand, hold for 1 sec each rep

Cool down
3-5 min light bike or row
1+1 min tricep strech
1+1 min calf strech
1+1 min achillles strech
1+1 min glute strech