Warm Up
2 rounds
2:00 row or air bike
25 plate hops
10 gtoh + halo with plate
5+5 squat strech
5 inch worm with push ups
then with DB
5+5 power clean
5+5 front squat
5+5 push press
5+5 thrusters
5+5 ohs / wall squats x 10 reps
eli koko lämmittely myös käsipaino liikkeet x 2 kierrosta. Kierros alkaa laitteelta ja päättyy 5+5 ohs.

METCON
For time
20 Thrusters
20 Power Cleans
20 OHS
20 STOH
20 Front Squat
Perform 30-50 Double unders bwn barbell movements and also Start with double under!. Barbell movements must be completed in 2-4 sets.

Time target sub 15 minutes.
Choose weight from below : 50/35kg , 42.5/30kg .

STRENGHT
Pause 5 seconds at bottom Front Squat 5x1 reps
Move up in weight each set. Try to finish last set with 80-85% of 1rm front squat.
rest 2 min bwn sets. Päästä pikkusen ilmaa ulos ala-asennossa ja ota takaisin sisään ennen ylös tuloa. Tiukka paketti kokoajan.

Accessory Work
2-3 rounds
20-30 weighted cossack squats @5-10kg (goblet hold)
30-40 weighted russian twists
15-20 knee tuck ups
rest 1 min

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech