Warm up
4x40/20/10s of ab/row/ab/row, rest 20s bwn sets.
then 2 rounds
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2-3 sets snatch barbell warm up (mix as you like)
rest 1 min bwn sets

Weightlifting
3x4 tall snatch@25-35% of 1rm (lähtö niin että paino koko jalkapohjalla, olankohautuksen kautta pystysoutuun ja nopeaa alle)
3x1 muscle snatch +1 tempo power snatch +1 hang squat snatch + 1 tempo snatch @40-55% (tempo siis hidas veto aina polven ohitukseen saakka ja siitä kiihdyttää)
3-5x 1 power snatch + 1 hang squat snatch + 1 snatch @60-85% of 1rm
rest 1.5-2.5 min bwn sets

Strenght
go new set every 2.5 minutes
Back Squat 4x5@60-65-70-70% of 1rm
then
3 supersets of:
3 snatch high pulls@90-100% of 1rm snatch (use straps)
perform 3-5 sharp box jump to 50-75cm right after
rest 2-3 min bwn sets

Metcon
3-5 sets of: 2 min amraps of:
8-12 ghd sit ups
8-12 heavy wall ball shots
max reps rope climbs in remaining time
goal is to get 2-3 rope climbs in per set