Warm Up
3 rounds
1 min row
8+8 single leg rdl
8/8 single arm hang clean + push press
12-16 jumping air squats
:10-15 L-sit hold

Strenght
FS/BS Squat Program Practise 4
3x1 Pause Front squat @65-70%, as explosive as you can!
3x4 back squats @60% as exposive as you can!
rest 2-3 min bwn sets

Emom 6
2 squat snatch @70-75%
rest few minutes and start c&j
Emom 6
2 clean&jerk @70-75%

Metcon
3-4 x 2min on / 1min off (vapaaehtoinen 4s setti, tee ainoastaan jos tuntuu että jaksat pitää tehon)
12-15 kettlebell thrusters @12/16kg's
12-15 deadlifts @40% of 1rm
max reps bar facing burpees (goal is 12-24 reps)
mene kovaa mut pyri lisään tehoa kierros kierrokselta!

Optional Accessory Work
3x12 back rack walking lunges + 3 broad jumps @25-35/40-60kg
3x20-28 bicycle crunch + 20-28 weighted russian twits
rest 1.5-2.5 min bwn sets