Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
10 alt leg lunge elbow to floor strech (askelkyykky taakse,pari pumppausta ja kyykky takas eteen vuorojaloin)
10 db snatch
5+5 single arm db oh lunges (vuorojaloin paikallaan) R/L hand
5 box jumps
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

Weightlifting (add + 2.5kg to each set compared to last week)
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

Strenght
BOX SQUAT TO "BENCH" 6-5-4-3-2-1 reps , build to heavy single, go by feel, NO FAILURES, JUST GO BY FEEL.
rest about 2 min bwn sets
TEST MOVEMENT BEFORE GOING FOR THAT 6 REPS, GOOD START WEIGHT ABOUT 40-50% OF 1RM

Metcon
3 sets
30-40 double unders
16-20 single arm db oh lunge walking steps R/L (change db to other hand on halfway) 15/22.5kg
15-20 wall ball shots
30-40 double unders
rest 1:1 bwn sets

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 glutes strech