Ja oliko se klo 13 PN testit. Jenni heittelee minioneja ja kiukuttelee.

Loput huomenna klo 12.

5 rounds:
Run 800m
23 Back Squat
13 Deadlift

5-5-3-3-1-1

Aerobic work for 30 min
1 min walk/1 min run
4 km
131/-
7.30/5.57 min/km

135 min
WU for 15 min
Skill: MU practice for 45 min
Strict MU practice
MU x 6 reps

1.Weightlifting

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Challenge of the week. Can you finish one round of B in under 75 seconds? If not, how close can you get?

B. 2 to 3 rounds, each for time, start a new round every 5 minutes
6 ring muscle ups > HSPU
5 clusters @ 60/40kg (135/95lbs)
4 ring muscle ups > HSPU
3 clusters @ 60/40kg (135/95lbs)

Results: 2.23, 2.10

C. 2 to 3 rounds, each for time, start a new round every 5 to 6 minutes
24 cal row > 20
20 pistols, alternating > 16
16 chest to bar pull ups > 12

Results: 3.20, 3.10, 3.19

3.Cool down
A. Assault bike for 5 minutes at very easy pace

Even: 5-12 Strict Pull Ups
Odd: 5-10 HSPUs

2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")

For Time
5–10–15–20–15–10–5 Reps of
Overhead Squats (115/75 lbs)
T2B

5 x

10 selkäpenkki lisäpainolla
10 GHD vatsaa
10 sammakkoo

"The Other Barbs"
5 Rounds For Time
50 Squats
40 Sit Ups
30 Push Ups
Run 200 Yards
20 Reverse Rows
Run 200 Yards.