Warm up
3 rounds
20+20m sledge push + sledge pull backwards
15 band pull aparts (etunojasta)
10 tempo push ups
:20 Tuck hold on parallettes
then barbell warm up for snatch for few minutes

Weighlifting
tall snatch 3x3reps@25-35%
3x snatch pull + low hang power snatch + low hang snatch + snatch balance@40-50%
3x power snatch + low hang power snatch + low hang snatch @60-70%
then 3-5 min emom of:
power snatch + low hang snatch @70-75% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@50-65%
then 5 min emom of:
2 Front squat@70-80%
then 3 supersets of:
3 snatch pull@100-105% of 1rm snatch
5 sharp box jump to drop jump @75cm
rest 2-3 min bwn sets

Metcon @80-90% effort
2-3 sets of 3 min emom / 3 min rest bwn emom's (masters 45+ go for 2 sets)
1) 8 power snatch @35/50kg (singles) (masters 45+ go for 30/45kg)
2) 12-16 heavy wall ball (2x6-8+6-8reps)
3) 15-20m hs walk (3-4x5m) / 3-4 wall walks

Accessory Work
2 sets
10-15 LU-raises@2.5kg's + 15 calf raises with 10/15kg dumbbells
rest 1 min