Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
band pull aparts + banded hip activation

With barbell go 2 times through this:
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 hang power snatch
3 snatch balance

Weightlifting&Strenght
Every min for 3 minutes
1 Power Snatch + 2 Hang Squat Snatch @55-60%
rest 2 min
Every min for 3 minutes
1 Power Snatch + 1 Hang Squat snatch @65-70%
rest 1 min
Every 30sec for 6 times (3 mins )
1 hang squat snatch @75-85%

Build to heavy single for Overhead squat (No failures)
3-5 times x 1 rep
go every 1.5-2.5 minutes. Suosittelen tekeen niskantakaa snatch grip push jerkkinä, tanko otetaan siis räkistä.

Halting Snatch Deadlift 4x2 reps ,use 90-115% of 1rm snatch.
Go new set every 2-2.5 min.

Accessory&Skill work
For Quality
Every 2 min for 8 minutes (4 sets)
Sledge Push ("sprint") x 15-20m @heavyish weight
target sub 20 seconds.

Cool down
2-3 min light cardio
1+1 min banded bully strech
1 min prayer pose
1-2 min nivusten venytys