Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then 2x
5+5 squat strech
5 inch worm + push ups
10 wall squats
5 burpee pull us

then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause

Weightlifting

3-position snatch(high hang, mid thigh, 1 inch off the floor )
3 sets @40-50% of 1rm
3 sets @55-65% of 1rm
2 set @70-75% of 1rm

WORKOUT
2 sets
2 rounds of:
15/12 calories of moderate pace Air bike (target :55-1.10)
5 snatches @52.5/35kg or 42.5/30kg (max 70% of 1rm squat snatch) (singles) (kyykkyyn jos liikkuvuus riittää)
5 min rest bwn sets.
eli yhteensä tulee siis 4 kierrosta, 60/48 cal ja 20 tempausta. 2kierroksen jälkeen 5 min huili.

Skill
Every 1.5 min for 6-8 times
15-25 double unders + 4-8 unbroken toes to bars

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
30/30s piriformis strech
30/30s quad strech