Warm Up
3 rounds
1 min row or air bike
10 sots press with stick/light barbell
20 band pull aparts/face pulls etc
15 V-Ups

Strenght
Pocket Snatch + Hang Snatch + Snatch 5-7x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@90-100% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps @60-80% of 1rm. (last time this 5+5+(5-10 reps)
rest 2-3 min bwn sets

Metcon
3 rounds for time
10-15 Toes to bars
10-15m hs walk or 3-4 wall walks
8/10 tng power snatch @25/35kg (masters 45+ 8 reps)
tavoite aika 6-8 min ja tarkoitus on mennä reippaalla vauhdilla läpi 85-90% effort.

Optional Accessory Work
2-3x12-15 american kb swings
2-3x12-15 heavy wall ball shots
3-4x40-60sec sandbag bear hug hold
rest as needed