Warm Up
2 rounds
1.5 min cardio
10+10 suitcase DL
10+10 single arm pp
10 air squats + 10 squat jumps
:10-15 L-sit hold

Strenght
FS/BS Squat Program Practise
3x2 Pause Front squat @55-65%, as explosive as you can!
3x3 back squats @60% as exposive as you can!
rest 2.5-3 min bwn sets

Emom 6
2 squat snatch @65-70%
rest few minutes and start c&j
Emom 6
2 clean&jerk @65-70%