Morning: 75 min

2.Conditioning
A. 3 x 800m @ start at 3km test pace, increase pace on each interval, jog 400m (at slow pace) for recovery before next repeat
3.39 = 27.5 s/100 m 3.34 = 27 s/100 m 3.27 = 26 s/100 m

Evening: 90 min

Skill: ring muscle up practice for 75 min
Progressions + 1 ring muscle up

Salilta kotiin Hemmon kans. 30min hölkötellen.

Aamupäivä: 120 min

1.Weightlifting
A. Snatch pull + snatch – 12 x (1+2) @ 65+%, EMOM.
35 35 37,5 / 37,5 37,5 40 / 40 42,5 42,5 / - 42,5 42,5

B. Split jerk w/ pause (2 sec) in receiving position – 12 x 2 @ 65+%, go every 60-90 seconds.
40 40 42,5 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 47,5 47,5

2.Strength
A. Back Squat – 4 x 6+ reps @ 76-81%, rest 3 minutes between sets
Last set 12 reps

Ilta: 100 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions
6 muscle ups

2.Jonin HSPU-ohjelma, week 6, #1
A. 6 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates
Rest 1-1,5 min between sets

B. 4 rounds as supersets, rest 2 min between sets
B1. Strict ring dip AMAP - 2-3
8 7 6 4
B2. Legless rope climb + rope climb
Sets 1, 2 & 3: 1 Set 4: - 30 cm

Emom 10
8 pull-ups
8 wall ball shots

Työntö, (2+2+1)x6 50%-->

For time

If the dumbells are NOT available to you in the prescribed weights, change it up and note in comments

30 Cal Row
2 rounds :
15 Power Cleans 15kg DBs
15 T2B

24 Cal Row
2 rounds:
12 Power Cleans 17,5kg DBs
12 T2B

18 Cal Row
2 rounds:
9 Power Cleans 20kg DBs
9 T2B

12 Cal Row
2 rounds:
6 Power Cleans 22,5kg DBs
6 T2B

6 Cal Row
2 rounds:
3 Power Cleans 25kg DBs
3 T2B

E3.5momx1/5/1/5/1/5
5rep@70%
1rep@80-90%

Jokaisella alkavalla minuutilla 2xlattiapunnerrus

EMOM12
1 powersnatch
1 overhead squat
1 hang powersnatch
1 snatch pull
1 snatch deadlift

@60% of 1RM

Metcon (No measure), in teams of 2

Against a 20min running clock:
120 KB Snatch (left arm only)
120 Burbees
120 KB Snatch (right arm only)
120 Wall Balls
Max Erg 10 cal intervals

Rest 3 min

Against a 10 min running clock:
60 KB OH Lunges (left arm only)
60 Burbees
60 KB OH Lunges (right arm only)
60 Wall Balls
Max Erg 10 cal intervals

24kg KB. Only 1 person works at a time.