150 min

1.Skill, own
A. BMU practice for 15 min
- 1 2 2 2 3 = 10 reps
B. Bfly pull up practice for 15 min
- Progressions
- Attempts

2.Hard routine
A. E2MOM, 5 sets: Power snatch + OHS
30 35 40 42.5 45 kg

B. E2MOM, 8 sets: Snatch
Sets 1 & 2: 3 reps @ 60-65 %
Sets 3 & 4: 2 reps @ 70-75 %
Sets 5 & 6: 1 reps @ 80-85 %
Sets 7 & 8: 1 reps @ 90-95 %

C.Conditioning, 3 RFT:
25 pull up
15 HSPU
30 m (15 + 15 m) single arm OH walking lunge @ 25 lbs DB
Result: 16.28

3.Gymnastics from JG scaled competitor 5.5.2018
A. 3 rounds:
- 10 scap pull ups
- 10 scap push ups
- 7 ring rows w/ 3 sec. negative
- 30 s. floor plance lean w. ext rot.

B. 3 rounds:
- 25 supine leg raises
- 26 supine side to side leg raises
- 75 side raises on each side (25 arms, 25 legs, 25 both)