Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pull + 2 hip power snatch + 2 snatch balance @35-55%
5x1 snatch pull + 1 hang power snatch + 1 hang squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x5@65-65-70-70% of 1rm
rest as needed bwn sets
3 supersets of:
5 snatch grip shoulder shrugs @90-95% of 1rm snatch (use straps, ja anna tangolle "dipillä vauhtia")
perform 3-5 sharp box jump to 50-75cm right after
rest 2-3 min bwn sets

Metcon Prep:
4-3-2 deadlifts at start weight
perform 1 wall walk after each dl set and on last set do 5m hs walk
rest 2 min

Metcon
for time
15-10-5 reps
deadlift @100/70kg (or max 50%)
7-5-3 reps
wall walks
straight to
7-5-3 reps
deadlifts @130/90kg (or max 70% of 1rm)
10m hs walk after each set of DL (scaled version 3 wall walks always)
time target for this workout is 7-10 minutes.