Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / lateral box step ups
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@light to moderate weight
rest 1.5-2.5min
Thrusters 8+8+6+6reps@add weight each set
rest 1.5-2.5min

Accessory Work
2-3 sets
8-12 weighted box step ups
16-20 kb gorilla row alternating hand
20-24 bicycle crunches
rest 2-3 min bwn sets