Ulkotreenit
Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
15 banded air squats
10+10 banded monster walk (forward backwards)
8 push up to downward dog
6 muscle snatch
3 snatch balance with barbell

Warm up for snatch weight and test bar facing burpees (5-8min)

Workout
Every 12 min for 36 minutes (3sets)
9-7-5 reps
Squat snatches @35/50kg
bar facing burpees
time target 6 min each round, cap 8 minutes.

Snatch weight max 65% of 1 rm, scale down if need to!

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round