3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank

5 sets of 3

5 x 1 power clean + 2 front squats, AHAP

Every 90 sec: 3 rounds
1: RDL x8 @ 3111 tempo
2: Alternating lateral lunge steps x8/each leg
+
10min amrap:
14 alternating KB snatches 24/16kg
1 Rope climb
* Add one rope climb each round

5RFQ
10 SL Glute Bridges (ea)
3 Max Effort Broad Jumps
stick the landings

120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes

• 3 minute AMRAP of kipping TTB in sets of 3 only
• Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

Lankkupitoharjoittelua (etunojapunnerrus)

5 x 20 sek lankussa

Loppuviimeistely

60 pohjenousu
30+30 1-jalan lantionnosto

5 x 5 lisäpainoleuka

6 DL (80/55) + 9 HSPU