60m intervals - on track - rolling start - 8x60m - 8.41, 8.06, 7.91, 7.87, 8.03, 7.97, 7.72, 8.03
150m - 1x150 - 22.16

Total 95min
A. WU: 500m row, 2 rnds: 5 push-ups, 20 abs, 20 backs, mobility

B. Strength
Front Squat, 3 rep max + stopper
Narrow bench press, 5 rep max + volume

Core: voimapyörä 3x10
Kyljet kahvakuulalla 3x2x12x20kg

C. Skillwork: KPU practice for 15min

Front squat, max 3

Stopper front squat max 3 - setin jälkeen, 2 - 2 - 2 - 1

1 wallball, 1Burpee, 2,2,3,3,4,4,...

Strict Diane & Karen with Twist

For time

21-15-9
Deadlift 100/70kg
Strict HSPU
then
150 wallball shots 20/14p
*every 2 minutes 45 double unders

Squat clean 4 x 5

A few tips to ease muscle tensions and stiffness in the back of the thigh area.

Warm up, with two rounds; 10m bear walk, 10m pain walk and 5 windmill/ side

For time:
Row 5000 metres

In teams of two, each athlete must row 5 rounds of 500 metres. Rest while the other works.

Olympic lifting/ Strength Programme