AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Butterfly pull up practice for 15 min
- 7 8 8 8 7 8 9 = 55 reps

D. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

2-position Snatch Double.

90 min
WU for 15 min

1.Strength
A. Alternate
A1. Front squat 5 x 2 - build to a heavy double
A1. Deadlift 5 x 4 - build to a heavy set of 4
77.5 82.5 87.5 90 92.5 no belt

2.SPP - skill
Applied gymnastics
A. For quality
9 down to 1 strict chin up
5 cal assault bike > 4
9 down to 1 T2B
5 cal assault bike > 4
9 down to 1 strict HSPU > kipping
5 cal assault bike > 4
Goal: all sets unbroken, rest as required to make it happen

Result: 33.43

3.5 min assault bike

3 rounds with steady pace:

5 min air bike (~300watts)
20 x alt hand kb snatch (24kg)
5 min row (~2:00/500m)
20 x kb swing (24kg)

5RDS

Max reps bench press @ BW
Max reps strict Pull ups

Rest 3 min btw rounds

3*5 clean and Jerk
75%

3x3 80%
3x2 87%
3x1 92%

• 3-…-3 of:
BB Squat Snatch
3RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Nousu raa'an maksimiin

EMOM 10 min

1-5 strict HSPU