Warm Up
2 rounds
1.5 min cardio
8+8 single leg rdl
8/8 single arm hang clean + push press
12-16 jumping air squats
:10-15 L-sit hold

Strenght
Strenght
FS/BS Squat Program Speed Practise
3x3 Pause Front squat @40-50%, as explosive as you can! (pause 2 sec)
3x3 Back squats @50-60% as exposive as you can!
rest 2-3 min bwn sets

Emom 6
2 squat snatch @70-75%
rest few minutes and start c&j
Emom 6
2 clean&jerk @70-75%