120 min

1.Jonin HSPU-ohjelma week 7, #2
A. 5 x 1-2 strict HSPU no abmat / 1 abmat, rest 90 sec between sets > abmat, 5*2

B. 4 rounds as supersets, rest 2.5 min between sets:
B1. Strict press w/DBs, 8/side, halfway walk 15 meters w/ DBs OH
4*15 lbs
B2. Weighted C2B, 3+ reps
3*7.5 2*4*7.5 5*7.5kg

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow
C. Warm up for and perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bar
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic Power Test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Result: 4.30, 4.30, 4.45

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 3 rounds + 8 power snatch
2.05, 1.50, 1.45

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Avg/max HR 180/188

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow