135 min

1.Skill
A. HSW practice for 15 min

2.JG SC 4.4.2018
A. 3 rounds:
- 8 ring swings
- 20 alt. candlestick roll to pistol
- 12 kip swings w/regrip
- 10 bottom of dip swings

3.ATP workout from strength & conditioning 24.3.2018
A. 5-8 set, rest 60-90sec between lifts.
Find 1RM of the day.
2 Squat Clean + Jerk
Drop and Go with the Clean.

B. For time:
Row 1000m
75 Wallball
50 Hang Power Clean 50/35 kg > 25 kg
25 OHS > 25 kg
Target < 14 min
Result: 14:32
175/184

4.Gymnastics
A. 3 x 10 kipping HSPU

B. JG part B, 8 min AMRAP:
20 s. ring support hold
20 s. bottom of dip hold
20 s. top of false grip ring row hold
Sets UB
Result: 3 rounds + 20 s. ring support hold

C. JG mobility