Back squat 1 x 20

played 2 hours of soccer

1 round :
15 DB/KB Power cleans
15 DB/KB Front squats
rest 1 min
12 DB/KB Power cleans
12 DB/KB Front squats
rest 1 min
9 DB/KB Power cleans
9 DB/KB Front squats
rest 1 min
6 DB/KB Power cleans
6 DB/KB Front squat
rest 1 min
3 DB/KB Power cleans
3 DB/KB Front squat
DOUBLE DB/KB'S you can increase weight during workout.
(women 5-20kg db's / men 12,5-30 kg db's)
or
women 8-20 kg kb's or men 16-32 kg kb's)

C&J complex x 8 @50-60%

Clean pull + low hang power clean + 2 split jerks

rest 1 min

snatch balance 3x3

for quaylity:
5 strict ttb
5 strict hspu
5 strict wide grip pull ups
5 strict narrow grip chin ups
5 strict ring dips
-10s hollow hold between
5's
-2-3 rounds, päivän kunnon mukaan

For quality and minimum rest 15-12-9 reps of:

Push press BTN
Weighted lunge steps
Box jumps 30/24”

Pick a challenging weight!

8 minute AMRAP
4 strict HSPU
6 strict knees to elbows (get knees to elbows, not armpit)
20 m handstand walk

Scale to :
8 minute AMRAP of
4 strict HSPU (off box)
6 strict knees to elbows (can do laying on floor holding pole)
8 plate walks

12 min amrap
50 double unders (use max 1,5 min for double unders)
15 toes to bars
10 burpee pull ups

5 rounds:

30 sec goblet squat hold
50 m sprint run
1 min rest