Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-75%
snatch
3-5x (80-90%x1, rest 15-20sec 80-90%x1, rest 15-20sec 80-90%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
3-5x (80-90%x1+1,rest 20-30sec 80-90%x1+1)
rest 2-3min bwn sets

HUOM PAINONNOSTOSSA VOIT PELAILLA KUORMIEN KANSSA, MENNÄ NOUSEVILLA KUORMILLA. ESIMERKKI:
set 1 ) 75+75+75% , set 2) 80+80+80%. set 3) 85+85+85% , sets 4+5) 90+85+80% tms.

Metcon
2 sets of
emom 6 or 8
odd : 16/20 calories of rowing
even : 12/15 calories echo bike
rest 3-4 min bwn sets
or take max 50 sec of fast pace work for each movement.
tarkoitus on vetää reippaasti, mutta niin että jäis vähän varastoon. eli jos tuntuu 6 min kohdalla et tankki tyhjenee, ota taukoa ja sit uusiksi.