Weightlifting

Every 1.5 min for 9 minutes (6 sets)
3 squat snatch @60-70%, sharp lifts

rest 3-5 min

Every 1.5 min for 9 minutes (6 sets)
2 clean&jerks @60-70% of 1rm, sharp lifts

Accessory Work
3 sets
15+15 banded side steps (kuminauha nilkkojen yläpuolella)
15 kb swings @light weight 16/24kg (sharp ones)
3 broad jumps, (goal 6-7m for women, 7-8m for the men)
rest 2-3 min bwn sets.

Cool down
3-5 min light cardio
1+1 min calf/achilles strech
1-2 min v-sit streching