Warm Up
2 rounds
30 line hops / jump over stick
6-8 bar/line/stick over burpees
10 pass through with stick/band
5 tall snatch with stick/bar
5 snatch grip pp behind neck
5 pause ohs

Weightlifting skills
3-5 sets total of this and 3 reps each movement
Burgener Warm Up
Dip,Drive
Dip,Drive, Elbows high
Muscle snatch
Snatch drop to power snatch catch position
snatch drop to squat snatch position
hang power snatch
heaving snatch balance
snatch balance

Explosive Strenght
Try to be as sharp on the way up as you can, control movement
negative part soomehow to make it more effective.

Every 2 min for 6 minutes
6-8 Jumping squats (as high as possible)
Every 2 min for 6 minutes
8-12 jumping lunges
Every 2 min for 6 minutes
6-8 clapping push ups (knees can be on ground if need to)
movement needs to be enough light to be sharp.
Every 2 min for 6 minutes
4-6 roll to candle stick / 8-12 v-ups

Cool down
1 min hyppely ravistelut paikallaan
10+10 käsien pyörittelyt/shoulder rolls
1-2 min v-sit strech
1+1 min pigeon pose strech