Warm Up
3 rounds
1 min row
8/8 bulgarian split squats
16 db snatch, add weight each round, finish with RX (1 käsipaino siis)
16 alt leg v-ups

Strenght
FS/BS Squat Program Practise 1
3 sets of 7 front squats + 13 back squats @60-65% of 1rm front squat
rest 3-4 min bwn sets
Power Snatch 3x6@60-65% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x6@60-65% of 1rm power clean&jerk
rest 1.5 min bwn sets
nostot mennään drop and go eli ei TNG nostoina vaan yksittäisinä, vahvasti aina iske kun aika mennä!

Metcon (time cap 3 min, eli vähintään 2 min lepoa, suosittellen tekeen masters 3-4 settiä ja yleiset 3-5 fiiliksen mukaan)
3-5 sets, go new set every 5 min
max reps double unders in 45sec or 50-75 reps
18/14 calories air bike (masters 45+ 15/12)
6+6 single arm db ohs or single arm db oh lunges @semi challengin weight

Optional Accessory Work
3x 10/10 single arm db row
3x :30/30s single arm farmerd hold in place
rest 1.5-2.5 min bwn sets