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

FRONT SQUAT 4/5
4 reps
15s rest
4 reps

-rest 90s

3 rep
15s rest
3 rep

-rest 90s

2 rep
15s rest
2 rep

-rest 90

1 rep
15s rest
1 rep

Push press 6x5

Deadlift
5-4-2-2
( 1-2reps in tank)

3 Rounds :

0:30 Active Spiderman
10 + 10 Banded Hip Opener Squats
10 GHD Hip Extension
1:00 Cardio

3 Rounds x AMRAP 3

30/24 Cal Echo Bike
60 Double Unders
Max Power Snatch 42,5/30kg

Rest 3 minutes between rounds.

• Lets aim to be off the echo bike by the 1:45 mark each round. Reduce the cals if needed. Athletes will need to push the pace here a bit.

• Aim Unbroken sets of double unders each round. We need to buy ourselves some time on the barbell so we need to be a bit more aggressive then we want to be.

• By the time we get to the barbell we are going to be a bit fatigue but we can always go for single if needed. Shoot for a big TnG set, smaller TnG sets or single. Really no right or wrong here.

For time :

Row 3k

Deadlift ( Stop´n Go )

5 x 5 Moderate

For Time :

5k

Seated Double DB Press w/ DB´S 4 x 5, Go every 2:30

Weighted Pull-ups 5 x 4, Go Every 2:30

Scull Crushers 4 x ( 6+6 )

Wall Walks 4 x 7, Go Every 2:00