Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
then mobility and warm up sets for squats

Strenght
FS/BS Squat Program Practise 5
4 sets 4 FS + 8 BS @75-80% of 1rm
rest 3-4 min bwn sets
Power Snatch 4x5@75-80% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@75-80% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
5 min amrap
10/8 calories air bike (masters 45+ 9/7 calories)
7-10 thrusters @42.5/30kg or 25/35kg (masters 45+ 7-8 reps)
target 4-5 rounds.

Optional Accessory Work
3x10 barbell upright row + 10 reverse flyes with light dumbbells
3x10/10 kb side bents + :40 reverse chinese plank
rest 1-2 min bwn rounds