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 / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 tempo bulgarian split squat (per side)
8-10 db row (per side)
16-20 v-ups
rest 2-3 min bwn sets