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 from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@mod to mod/heavy weights
rest 2-3 min bwn sets
Front Squat 3x5reps@moderate to heavy set (last set 2-3 rir)
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 tempo bulgarian split squat (per side)
6-8 tempo db row (per side) hold 1 sec at top, controlled down
16-20 bicycle crunches
rest 2-3 min bwn sets