Every 2min for 16min (8 sets)
Hang snatch x 1.1.1
(Rest 5-7s between singles)
Build in load over the course of the 8 sets.

Snatch
EMOMx10:
1 Squat Snatch
(these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

3x2 high hang
3x2 hang
3x2 full

5 Sets of:
Bench press x 5 reps @ 20X1
Rest 2min between sets and use that time to work on mobility and prepare for part B.

7 kierrosta

10 seinäpallo
10 käsipaino/kahvakuula kulmasoutu

Deadlifts
4 sets of 10, 8, 6, 4

4 sets of:
DL x 4-6 reps @ 21X1
Rest 30s
HSPU x 12-15 reps (consecutive or accumulated)
Rest 2min

5x5 Back Squat
AHAP
Smooth and consistent

Strength Circuit:
5 rounds;
5/5 x KB Strict Press
5 x Back Squat
10/10 x DB Row

16 min EMOM.
Even minutes 12 wall balls
Odd minutes 12 box jumps (60cm or more)