150 min

1.Skill
A. HSW practice for 10 min

2.JG 3.4.2018
A. 3 rounds:
- 12 scap pull ups
- 12 scap push ups

B. 3 rounds:
- 5 UB TGU/arm - 10 kg
-8 winging pull ups

C. 5 rounds:
- 5 kip swings + bottom half straight leg TTB
- 20 alt. wall facing handstand shoulder taps

3.Strength from ATP power & speed 26.3.2018
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
Push Press 6-5-4-3-2, AHAFA
35 40 45 45 47

4.Conditioning from ATP strength & conditioning 19.3.2018
A. WU & BMU practice for 20 min

B. For time:
Row 1500 m
20 power clean @ 60 kg > 50 kg
10 MU > 10 BMU
Result: 14:14
173/180

5.Accessory
A. 2 rounds:
- 12 reverse hyper - 15 kg
- 15 GHD hip extension
- 12 + 12 single leg KB DL - 20 24 kg
- 6 + 6 KB lunge press - 10 kg

B. Mobility