110 min

1.Jonin HSPU-ohjelma, week 4, #2
A. 1 x max reps strict HSPU 1 abmat
Result: 4 reps

B. 3 x 15 push up

2.Skill: BMU practice for 30 min
14 bar muscle ups

2.Conditioning
A. 6 x (2 minutes work : 2 minutes recovery)
AMRAP
5 Pull ups
10 Push ups > not done
15 air squats
9 Deadlifts @ 70/47.5kg (155/105lbs) > 40 kg
7 Hang power cleans @ 70/47.5kg (155/105lbs) > 40 kg
5 Push jerks @ 70/47.5kg (155/105lbs) > 40 kg

Results:
1) 1 + 3 pull up
2) 1 + 4 pull up
3) 1 + 4 pull up
4) 1 + 4 pull up
5) 1 + 3 pull up
6) 1 + 4 pull up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140