Warm up
2-3 rounds
20+20m sledge push + sledge pull backwards (row 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 + tng power snatch + tng snatch 3x1+1+1reps @60-70%
then 3-5 min emom of:
power snatch + snatch @75-85% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@60-75%
then 5 min emom of:
2 Front squat@75-85%
then 3 supersets of:
5 snatch grip shoulder shrughs@100-105% of 1rm snatch (with straps)
6 alternating leg single leg box jump (30-50cm(
rest 2-3 min bwn sets

Metcon
1000/850m Row @70% effort (18-23 s/m)
3 min rest eikä row 😆
5x175/200m Row @80% effort (23-27 s/m)
30sec rest after each sets
1000/850m Row @90% effort (27-32 s/m)

After last 175/200m only resting 30 seconds and go for 1000/850m row.