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%
tempo snatch pull + low hang power snatch + low hang snatch + snatch balance 3x1+1+1+1reps@35-50%
tempo snatch pull + power snatch + hang snatch 3x1+1+1reps @60-70%
then 3-5 min emom of:
power snatch + hang snatch @75-85% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@60-70%
then 8-10 min emom of:
1 Front squat@80-90%
then 3 supersets of:
3 snatch high pull@90-95% of 1rm snatch
5 sharp box jump to drop jump @75cm
rest 2-3 min bwn sets

Metcon (at 80-85% effort)
3 sets, new set every 7 minutes
300m run at mod/fast pace (max 1 min 20s)
12-15 toes to bars
4-6 sandbag cleans 45/68kg
8-10 toes to bars
2-4 sandbag cleans
300m run at mod/fast pace (max 1 min 20s)
time target around 5 minutes per set.