Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
:45 bike + :45 ski erg
5 barbell power snatches
5+5 lunge elbow to floor strech
5 up downs
10 box jump overs, step down.
- cllimb to power snatch weight and test 2-4 reps of bbjo 2 times during climbing on snatch

Metcon
For time
9-6-3 reps of
Power Snatch @70-75% of 1rm snatch
Burpee box jump/step overs @60/75cm or masters 50/60cm
We go one set and hard!

rest as needed before Front squats

Strenght
Front Squat
5-4-3-2-1 reps, build to heavy single for the day
time cap 15 minutes, rest as needed bwn sets.
Huom, tavoite n.90% of all time pr. toistovaraa 1-2 reps. n 8-12% enemmän kun viime viikon pause squat.

Cool down
2-3 min light cardio
venyttelyt etu/sisäreidet ja lonkankoukistajat palautteluna 30s about kerrallaan.