5 rounds:

-2 x high hang snatch pull +
2 x high hang muscle snatch +
2 x high hang power snatch

*2min rest
*with empty barbell

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then 2x
5+5 squat strech
5 inch worm + push ups
10 wall squats
5 burpee pull us

then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause

Weightlifting

3-position snatch(high hang, mid thigh, 1 inch off the floor )
3 sets @40-50% of 1rm
3 sets @55-65% of 1rm
2 set @70-75% of 1rm

WORKOUT
2 sets
2 rounds of:
15/12 calories of moderate pace Air bike (target :55-1.10)
5 snatches @52.5/35kg or 42.5/30kg (max 70% of 1rm squat snatch) (singles) (kyykkyyn jos liikkuvuus riittää)
5 min rest bwn sets.
eli yhteensä tulee siis 4 kierrosta, 60/48 cal ja 20 tempausta. 2kierroksen jälkeen 5 min huili.

Skill
Every 1.5 min for 6-8 times
15-25 double unders + 4-8 unbroken toes to bars

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
30/30s piriformis strech
30/30s quad strech

Rest day - what did you do?

Front Squat

Five Sets of 7

Go Every 3:00

Bench press

5x5

A,
5x [ 2 Snatch Pulls + 2 Hang Power Snatches ]
1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Back squat Cycle 2 ( Add 5 kg to your training max and count all the "%" based on that number)
1x5@65%
1x5@75%
1x5+AMRAP@85%

B,
"Brehm"
For time:
10 Rope Climbs
20 Back Squats@102/70kg
30 Handstand Push-ups
40 Row Calories

Goal: Sub 16 min

C,
3 rounds for quality of:
Bike, 1:30
8 L/8 R Side Plank Reach Throughs
15 Band Pull Aparts
15 Banded Straight Arm Pull Downs

Bike / Row- optional

D,
1x:
--10-15ea Bulgarian Split Squat + Rockback

2min on - 2min off x6:
10 burpee to plate
20 sit up
30 plate gtoh

Continue where you left off after the previous round.

9 sets of Power Snatch
Sets 1-3: 3 @75%
Sets 4-6: 2 @80%
Sets 7-9: 1 @85%
- Rest 2-3min btw sets

5 sets of 5 Shoulder Presses
Set 1: 5 @60% + 10 Double DB Push Presses
Set 2: 5 @65% + 8 Double DB Push Presses
Set 3: 5 @70% + 6 Double DB Push Presses
Set 4: 5 @70% + 4 Double DB Push Presses
Set 5: 5 @70% + 2 Double DB Push Presses
- Move up in weight each set for the DB, ending with a heavy set of 2.

Every 12 minutes for 36 minutes (3 rounds):
800 m run or 1000/800 m row
10 burpees
20 push ups
30 KB swings 20/12 kg
40 sit ups
50 air squats