Warm Up
3 rounds
1 min row or air bike
16 lunges anyhow
8/8 kb hang snatch, start light, add weight
16 v-ups

Strenght
FS/BS Squat Program Practise 5
4 sets 4 FS + 8 BS @70-75% of 1rm
rest 3-4 min bwn sets
Power Snatch 4x5@70-75% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-75% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
21-15-9 reps for time
Calorie Air bike
Overhead squats @42.5/30kg
start semifast first bike and then settle it to moderate+ pace and try to hit ohs unbroken set, you can hold it!
Masters 45 + / Scaled Version 18-12-6 reps and weight 35/25kg
OHS painon tulisi olla sellainen että olisi mahdollista mennä sarjat unbroken, tee silloin vaikka tangolla, jos
liikkuvuuden kanssa ongelmia yms. ei oteta riskejä että

Optional Accessory Work
3x :10/10 single arm db row + 8-12 hardended ring row
3x :30/30s single arm farmerd hold in place + 10-20s l-sit hold
rest 1.5-2.5 min bwn sets