Warm Up
2 rounds
2 min row (add speed during 2 min)
10/10 single leg hip bridge + 10 hip bridges with miniband
20 banded air squats
10/10 side plank hold + rotation with 2.5kg plate

Strenght
FS/BS Squat Program Practise 5
4 sets 3 FS + 6 BS @80-85% of 1rm Front squat
rest 3-4 min bwn sets
Power Snatch 4x4@80-85% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 4x4@80-85% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Metcon
1-2 x tabata with air bike / 4 min rest bwn set if doing another, do only if got gas in tank and "HALUA"
Jos tiedät että teet kaks, niin ota eka iisimmin kuin toinen. tavoite on ettet hyydy vaan saat tehtyä vähintään
yhtä kovaa kuin ensimmäisen!

Optional Accessory Work
3x 8/8 single arm db row + 10-20s chin over bar hold
3x 40-50m single arm farmers carrying R/L
rest as needed