130 min

1.JG scaled 4.6.2018
A. 3 sets:
- 1 round of gymnastic swimming
- 30 s. banded lat strech
- 15 crab extension 180"

C. 2 sets:
- 10 GHD sit ups + 15 sec hold at horizontal on last rep
- 10 HGD hip ext. 15 sec hold at horizontal on last rep - 5 kg 5 kg

2.Own skill
A. HSW practice for 20 min

B. BMU practice for 20 min
- 5 x 2 = 10 reps

3.Weightlifting
A. 1 Squat clean + 3 Split jerk
Go every 90 sec. for 12 sets

4.CF JKL wod 4.6.2018
A. FT:
50 pull up > changed to 40 kipping HSPU
50 back rack lunges @ 30 kg
50 push up
50 back rack lunges @ 30 kg
Time: 16.43