MAANANTAI
Warm Up
Band Pull Aparts + Banded Hip Activation
then

3 sets
1:00 row
6 lunge elbow to floor strech
3 burpee pull ups (add speed during sets)
6 scap pull ups + 6 kipping + 6 ring row
6 front squats , starting with barbell , control tempo slower what using on metcon

Metcon
3 rounds for time
12 pull ups
9 bar facing burpees
6 front squats @60% of 1rm
(goal is to fast pace with 90-95% effort on this and try to not stop that much bwn movements.

rest few minutes and then 2 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
2 sets : 3 Snatch grip push press + 2 Snatch Balance @70% of 1RM Snatch
2 sets : 2 Snatch grip push press + 2 Snatch Balance @75-80% of 1RM Snatch
rest as needed

Part b
Snatch High Pull + Power Snatch + Snatch x 2 sets @65-70% of 1RM Snatch
Snatch High Pull + Power Snatch + Snatch x 2 sets @72-77% of 1RM Snatch
rest as needed

Part C
Sledge Push Sprint 2 warm up sets and 2 times max speed 15m. Use light weight.
rest 1-3 min bwn sets.

3 sets
10+10 windmill @light/mod weight
20 weighted cossack squats
10+10 single leg calf raises (use 15-20kg plate as raiser
rest 2-3 min

Cool down
2-3min light cardio
1+1 min adductor smash with roller
1+1 min back shoulder smash with roller
1+1 min calf streching