Aamu: 30 min
1 min walk/1 min run
122/144
7.43/5.47 min/km

Ip: 150 min

1.Skill
A. BMU practice for 25 min
BMU 1 + 8 x 2 = 17 reps

B. HSW practice for 15 min

C. 9 min EMOM:
1) 7 HSPU
2) 6 C2B
3) 7 T2B

2.Weightlifting
A. 8 - 10 sets of 1 squat clean + 1 push jerk + 2 split jerk
Go every 2 min

3.JG SC 24.3.2018
B. 5 sets of:
Weighted pull up x 3
12 15 17 17 18 kg

C. 3 rounds:
- 20 - 60 sec ring support hold
- 20 - 60 sec bottom of dip hold
- 10 single arm ring row/arm
- 90 sec rest

4.2 sets of:
- Single leg KB DL 12/s x 12 kg
- Reverse hyper x 15
- Weighted blackburn 0.5 kg x 10