Warm Up
2 rounds
2min of echo bike/row erg
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch RDL+ 5 hip muscle snatch + 5 snatch landing
2) 5 snatch pull + 5 hip power snatch + 5 press under to ohs
3) 5 snatch high pull + 5 hip squat snatch + 5 snatch drop

Weightlifting
3x1 muscle snatch + 1 tempo power snatch + 1 tempo squat snatch + 1 squat snatch @35-55%
3x1 tempo power snatch + 1 power snatch + 1 squat snatch @65-75% of 1rm
3-4x1 power snatch + 1 squat snatch @80%+
rest as needed bwn sets

Strenght
Back Squat 4-5x5reps@65-65-75-75-75% of 1rm
rest as needed bwn sets
3x2 segment snatch pulls @90-100% + 3 sharp box jump to drop jump @50-75cm
rest as needed bwn sets

Metcon
2-3 sets @90-95% effort
8-10 tng power snatch @30/42.5kg (pidä jalat valmiiksi vastaanotto leveydellä, turha pomppiminen pois(
10-15 heavy wall ball shots/ wall ball shots
16/20 calories rowing@fast+ pace
rest 1:2 bwn sets (time target per set is sub 2 min 10 sec)
eli lepoa siis tupla-aika siihen nähden mitä käytit työaikaa.
masters 45+ 8 snatches and normal wall ball weight (calories 14/18)