Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x20 Weighted Sit up - feet anchored with dumbbell across chest

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Front Squat + Back Squat
5 x (3+5) @ HEAVY
Result is total lifted kilos.
Send off 3:30

Do 3 x 3 @ 5RM back squat

• rest three minutes between sets

Tempaus maasta, 3 x 3

Row 1k Easy
+
Thoracic Flow

Morning: 30 min
3 x 10 min crosstrainer + run + row
126/146

Afternoon: 150 min
1.Skill
A. WU/BMU practice
- 5 x 1 BMU
B. HSW practice for 15 min
C. RMU practice for 45 min
- Progressions
- 6 x 1 MU

2.JG SC 12.3.2018
A. 20 min running clock:
- 30 s. closed tuck front lever hold
- 5 L-sit press to stand > L-sit hold 15 sec.
- 20 x box assisted bfly pu
- 3 - 5 box assisted strict MU / 3 5
- 8 - 12 box assisted pike HSPU / 8 9
- 20 hollow rocks
Result: 2 rounds + 10 bfly pu

3.Weightlifting from ATP
A. 8-10 sets: 2 position hang snatch:
Below knee + above knee, go e. 90 sec.
35 35 35 / 38 38 38 / 41 41

B. 20 min EMOM
5 min: 5 thruster 35 kg
5 min: 3 thruster 40 kg
5 min: 1 thruster 47 kg

5 min: 5 thruster 37 kg

Joka alkava min:

Parittomat:
5 vauhtipunnerrusta

Parilliset:
5-7 varpaat tankoon

Hyppykyykkyt 3x5

B) Amrap 3’ min x 3 sets

*(7+5+3) Gymnastics Complex
9 Burpee Box Jumps @ 20”
*(6+4+2) Gymnastics Complex
7 Burpees Box Jump @24”
*(5+3+1) Gymnastics Complex
5 Burpees Box Jump @30”

Max Reps Kettlebell Swings in remaining time 24/16 kg

-rest/walk 1:30 b/t sets

• First number: Pull-Ups
• Second Number: C2B
• Third number: Bar Muscle-Ups

The gymnastics complex must be unbroken