Warm up
2 rounds
2 min cardio
20 cossack squats
10 wall squats
5-10 burpee pull ups

Weightlifting
2 sets
5 snatch pulls + 5 hip muscle snatch + 5 snatch grip push press behind neck + 5 pause ohs
rest 30-45 sec bwn
5-4-3 reps of flat foot snatch @35-50%
rest 1-1.5min bwn
then
3 min emom
3 pause snatch @60%
rest 1 min
3 min emom
2 pause snatch@67%
rest 1 min
3 min emom
1 pause snatch @75%
snatches can be performed squat or power snatches. 2s pause tempauksen vastaanotossa, hae balanssi ja finish.

Strenght
Front Squats 3x5reps@50-55-60%
rest 2-2.5 min bwn
Pause Front Squat 3x2reps@60-65-70% (2 sec pause at bottom)
rest 2-2.5 min bwn