Warm up: 2 rounds
10 90/90 Hips rotation
10/10 Bulgarian split squat (nousu varpaille liikkeen lopuksi)
5-10 Banded pull apart with 5sec hold
10 Alt. Step Cossack squat
10/10m One arm farmers carry
10 Sots press with stick
5 Box jump (every round increasing height)

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
5 x 2 with 2s pause above the knee. Up to 60-65%.

3 x 2 Squat snatch @70-75% R.2min

Every 30sec x 10
1 Power snatch @60%
Jokainen toisto pitää olla samanlainen.