Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
with miniband :
15+15 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then
2 rounds with barbell
3 high hang power snatch + 3 hang power snatch + 3 power snatches
rest 1 min bwn
then warm up lifts and start :