Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance

Strenght
Build to snappy/mod heavy complex weight
1 power snatch + 2 squat snatch inside 20 sec window, not letting bar to go off hand but death stop on ground
goal weight is about 80% of 1 rm snatch
rest 1-2 min bwn sets, time window 15 minutes after barbell warm up
mieti vähän painot ennakkoon ja karkeesti saa olla tyyliin 40-50-60-70-75-80% esimerkiksi se sarja.

Tempo Front Squat 3x6 @50-60% of 1rm (tempo 3sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3x4 min on / 2 min off
Buy in 425/500m row
then remaining time
10-12 ghd sit ups
6-8 db snatch @20/32.5kg
soudussa tarkoitus pitää n.5km pr pace ja 2 min ikkunan sisällä tavoite saada kaks kierrosta tehtyä ghd/db snatch work.