150 min

Warm up EMOM15

1.Own skill
A. RMU practice for 20 min
- Swings 4 x 5
- Hips to rings 4 x 1
- Strict turn feet on box 4 x 3

2.JG PP 29.8.2018
A. 2 rounds:
- Max rep wide grip strict pull-ups - 12 10
- 60s rest
- Max strict ring dips - 9 6
- 2 minutes rest
B. Not done

3.Weightlifting
A. 2 sets of
10+10 Pallof press in split position (sisempi jalka edessä)
10 Supine shoulder flexion with a plate
B. Every 3 min for 15 minutes:
Hang power clean + Low hang clean + Split jerk
C. Every minute on the minute for 6 minutes:
5 Push jerk @ light-medium weight - 45 kg

4.Conditioning
A. Every 3 min for 21 min:
30 Double unders
8 Burpees over the bar
3 Power cleans (heavier by round)
Weights: 40 42.5 45 57.5 50 52.5 55
Times: 1.12, 1.10, 1.07, 1.07, 1.08, 1.13, 2.05