Viikko 6 (deload week)
Maanantai
Warm Up
2 rounds
1:30 ski
5+5 squat strech
5 inch worm with push up / push up to downdog pose
5+5 lateral box step ups
5 box jumps
5 scap pull ups + 5 kip knee raises
10 db snatch @light weight

2-3 sets
2 rounds
6-8 toes to bars
6-8 burpee box jump overs
6-8 db snatches @15/22.5kg
rest 3 min bwn sets

1 set is 12-16 reps of each movement. Goal is to get hit unbroken sets always, go treshold mode on this. its pretty fast thing to do.

Weightlifting
3 sets
muscle snatch + power snatch + snatch @35-50%
3 sets
power snatch + snatch balance + squat snach @50-60%
3 sets
6-8 OHS @50-60% of 1rm snatch
rest 1-2 min bwn sets

Midbody work
2 sets
15+15 banded half kneeling pallow press
15+15 banded half kneeling trunk twits
rest 1-2 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