100 min

1.JG 13.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups

B. HSW practice for 15 min

2.ATP Engine 14.4.2018
A. 5-7 set: 1 x Power Snatch + 2 x Squat Snatch
Rest as needed. Drop and Go.

B. 1 min ON, 30 sec OFF for 10 rounds (total time of workout is 30 min).
Work these as AMRAPS:

A) Row 10/7 kcal + 14 Wall ball
B) 5 TTB + 5 Box Jump + 5 Push-Up > TTB changed to 2 BMU

Result A: 9 rounds = 189 reps
Result B: 10 rounds = 120 reps