135 min

1.JG PP 9.7.2018
A.3 rounds:
- 8 unbroken Turkish get-ups on each side - 8 8 10 kg
- 2 rounds of Gymnastics Swimming (20s hold, 20 reps front crawl, 20 reps breastroke, 20 reps up and down)
- 20 band pull aparts

B. Core Conditioning
2 rounds:
- 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12
- 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12
- 15 GHD side crunches on each side

C. Own skill: HSW practice for 15 min

2.Strength
A. Back Squat 7x6 @ 80% + 3 drop squat jumps
Rest as needed

3.Accessory
A. 3 sets of:
10+10 Bulgarian split jump (ei painoa)
15m Death march w/ KB - 2 x 8 kg KB
10+10 Lateral box step ups