150 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SYN gymnastics strict HSPU - day 1
A. 2 rounds of:
- FROGGER x 20 m
- CHILDS POSE HANDCUFF x 1:00
- SHOULER FLEXION x 1:00

B. 1 set of:
- SERRATUS LEANS x 60 s.

C. 3 sets of:
- HEADSTAND x 15 s.
Rest 15 s.
- PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
Rest 40 s. between sets

D. 4 sets of:
- BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
Rest 90 s. between sets

3.WL
A. Lifting warm up: Jerk balance 3x5 @ light weight
- 25 30 35 kg

B. Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9