100 min

1.JG 18.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups
- 20 extensor push ups

B. HSW practice for 20 min

C. EMOM9, 3 rounds:
1) 5 HSPU
2) 5 C2B
3) 15 air squat

2.Weightlifting
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets - 40 40
A2. 2 x 1 @ 75%, rest as needed b/t sets - 42.5 42.5
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 45 47.5 47.5

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets - 47.5 47.5
B2. 2 x 1 @ 75%, rest as needed b/t sets - 50 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 52.5 55