Part A).
Skill Primer
Hang Muslce Snatch, Tall Snatch & OHS (5-8 sets x 2+2+2)

Part B).
Hang Snatch
(8 sets x 2 / 60%-75%)

Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom-up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Or Light Ergo & Mobility

A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set

Cirkelfys
1: Push ups 3xMax @ ingen paus i toppen
2: SA Kb rows 3set/arm
3: DB Bulgarian split squat 3set/ben
4: Rkb swing 3set

Deadlift 2x6, 2x4, 2x2

Kymppei

Deadlift on a plate 5x5 reps

2 rounds:

30 s side plank (R)
30 s normal plank
30 s side plank (L)
30 s reverse plank

4-3-2-4-3-2 reps

Go every 2:30

*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)