Warm Up
3 rounds
1 min ski
10 sots press
10 banded good morning
15 tuck ups
then some squat and overhead mobility for snatch

Weightlifting
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x3 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
2x2 snatch @75% , rest 30s and 2 power snatch @60% (sharp)
1x2 snatch @80% , rest 30s and 2 power snatch @60% (sharp)
rest as needed
Flat Foot Snatch Pull 3x4reps @90% of 1rm snatch
eli tempauseveto olankohautukseen niin et kantapohja ei irtoa lattiasta.
Tällä haetaan sitä et veto suuntautuun ylöspäin eikä kaadu eteen/taakse.

Metcon
For time
3 rounds
5 bar muscle ups OR 10 C2B/PULL UPS
20 SINGLE arm db oh lunge walk (R/L = 10/10 steps)
rest 3 min
3 rounds
5 bar muscle ups OR 10 C2B/PULL UPS
20 double db front rack/back rack walking lunges @2x12.5-15/17.5-22.5kg's

Accessory Work
3x20/20 banded donkey kicks
3x12-15 banded strict pull ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio