Total 120 min
A.
3 sets of: 10 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork:
HSPU practice for 12 reps / 10 kg plates
Pull up practice for 60 reps

B.
Jyrkin tunti
1. Tempaus kapealla otteella
15 4x20 3x20 2x25 2x27.5
2. Clean & Jerk

C.
Weighted ring dip
5x3x5kg

D.
3 sets of:
Weighted GHD hip extension x 8 reps @2013 10 kg
Weighted sit ups plate overhead x 15 reps 10 kg