Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
Tall snatch
3x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
muscle snatch + tempo power snatch + tempo snatch + snatch
3x1+1+1+1 reps @35-55%
power snatch + snatch
2x2+1 and 2x1+2 reps @60-75%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

tall clean + press to split (harjoittele myös väärälle puolelle)
3x3+3reps@25-35% of 1rm
tempo clean + clean + slow excentric jerk and (pause on split) + jerk (toinen "väärälle puolelle saksiin")
3x1+1+1+1reps @35-55%
clean + jerk
3x2+2 reps@60-75% of 1rm

Metcon
Emom 15
1) 8-10 double db thruster @RX DB's
2) 8-10 kb swings @20-24/28-32kg
3) 8-10 kipping hspu
4) 12-16 db snatch @rx db
5) rest minute
keep quality/control/sharpness on each movement for all the way. Good treshold work.