Warm up
3 rounds
20+20m sledge push + sledge pull backwards (or air bike/bike erg 1 min)
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 3x4reps@25-30%
snatch pull + low hang power snatch + low hang snatch + snatch balance 3x1+1+1+1reps@35-50%
power snatch + hang power snatch + hang snatch 3x1+1+1reps @60-70%
then 3-5 min emom of:
hang power snatch + hang snatch @70-75% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@55-70%
then 8-10 min emom of:
1 Front squat@75-85%
then 3 supersets of:
3 snatch deadlift@100-105% of 1rm snatch (with straps)
5 sharp box jump to drop jump @75cm
rest 2-3 min bwn sets

Metcon (at 80-85-90% effort)
3 sets of
100 double under or max reps in 1 minute
25 toes to bars or max reps in 1 minute
25 db snatches or max reps in 1 minute
rest 2 min bwn sets