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