Warm Up
3 rounds
1 min air bike
8/8 curtsy lunges
8 Gtoh + Halo with plate 5-15kg
24 russian twists, feet on the ground

Strenght
FS/BS Squat Program Practise 1
2 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
rest 2-3 min bwn sets
Power Snatch 5X3reps@50-60% of 1rm power snatch TNG
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 5x3reps @50-60% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
10 min emom
30 sec of air bike @2-5km pr pace
aloita 20 min pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 5-10 min pr pacella.

Accessory Work
2x10/10 upright row + 20 band pull aparts
2x10/10 windmill + 20 bicycle crunch
rest 1-2 min bwn sets