Morning: 80 min
A. 20 min cycling + 20 min running warm up
B. Main set: 2 x 10 x 100 m / rest 30 sec / rest 2 min between sets
Times 1 rnd: 23, 22, 22, 23, 23, 23, 22, 23, 23, 22
Times 2 rnd: 21, 21, 22, 22, 22, 22, 21, 22, 21, 21
C. 20 min cycling

Evening: 150 min
Warm up EMOM 12 + 10 m HSW
1.Own skill
A. BMU practice for 10 min
B. EMOM4: 2 BMU (käsi aukesi)
- Total of 10 BMU

2.Weightlifting
A. Every 3 minutes for 15 minutes:
Snatch pull + Squat snatch from above the knee

B. Every minute on the minute for 12 minutes:
3 Power snatches @ 25kg

3.JG PP 19.9. A + 17.9.2018
A. 6 rounds:
- 40% of your max rep wide grip strict pull-ups - 5 reps
- 30s rest
- 40% strict ring dips - 5 reps
- 60s rest

B. TGU 6 x 4, 60 s rest between sets. Same weight across.
- 5 x 16 kg, 1 x 12 kg. Rest 2 min bs.

C. Hanging
- Accumulate 90s of pronated passive hang
- Accumulate 90s of supinated passive hang
- Accumulate 90s of narrow grip pronated passive hang
- Accumulate 90s of narrow grip supinated passive hang

D. Pressing
- Accumulate 5 minutes of front support walks - not done

E. Core Stability
1 round:
- 90s straight arm plank
- 90s unilateral straight arm plank on each side
- 90s bilateral straight arm plank - not done