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 4x4+4reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
2-3 sets
6-8 tempo bulgarian split squat (per side)
12-16 kb gorilla row alternating hand
30-40 bicycle crunches
rest 2-3 min bwn sets