Aamupäivä: 90 min

1.Weightlifting
A. Snatch pull + snatch – (12 to 15) x (1+1) @ 65+%, EMOM.
35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

B. Behind the neck push press + split jerk – 12 x (1+1) @ 65+%, go every 60-90 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

2.Easy AB for 20 min
135/142

Ilta: 120 min

1.Skill: ring MU practice for 40 min
Progressions
4 muscle ups

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 5 reps @ 75-80%, rest 1-2 minutes before A2.
4*5*90 kg
A2. Shoulder Press – 3 reps @ 83-85%, rest 2 minutes before A1

3.SPP (Conditioning)
A. 12 minute AMRAP
48 Double-unders > 8 C2B
240m Row
12 DB Thrusters @ 22.5/15kg (50/35lbs) DBs > 20 lbs
Result: 3 rounds + 1 thruster
168/179

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow