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 pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 snatch pull + 1 hip power snatch + 1 ohs + 1 hang squat snatch @35-50%
3x1 snatch pull + 1 squat snatch + 1 hang squat snatch + 1 ohs @60-70%
3x1 squat snatch + 1 hang squat snatch + 1 ohs @75-85% of 1rm
rest as needed bwn sets

Strenght
Back Squat 4x6 reps@65-75-80-80% of 1rm
rest as needed bwn sets

Metcon
3x3 OR 4 min emom / 1 min rest
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones. tai sit samoilla painoilla kuin viimeksi pidemmät pätkä jos teit silloin minimi ajat!