Morning: 50 min

2.Conditioning
A. 6 x 200m @ start at 3km test pace, increase pace slightly on each interval, jog 200m (at slow pace) for recovery before next repeat
Repeats: 54, 54, 49, 51, 49, 51 seconds

Evening: 100 min

A. Warm up & skill for 20 min
Ring swings

B. CF Jyväskylä gymnastics WOD for 80 min

2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

Max reps UB:
Ring MU
(Rest 90s. btw sets)

25 min
200 meter run 100 du
200 meter run 50 kb swings
200 meter run 25 front squats
200 meter run 50 kb swings
200 meter run 100 du

(110%/2)4
3 second pause in power position.

lisäpainodippi

3 x 3

tai negatiivinen dippi

10-8-6-4-2-1

DAY 3
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of: Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Warm Up
3 Rounds
30 Double Unders (singles for me)
20 Walking Lunges
10 Kettlebell Swings (used a 35lb kb)

Strength
Find a 1RM Front Squat (worked up to 155lb to text flexibility in the rack position, went well)

METCON
10-1 Hang Squat Clean (i did med ball squat cleans, 14lb ball)
1-10 Burpee

3-position power clean+split jerk

@nousu 75%