120 min

1.JG PP 13.6.2018
A. Warm up
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 3 unbroken strict weighted chin-ups - 15 15 kg
- 3 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 30 sec. L-sit
- 10 wide grip pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate
- 10 strict pull-ups with a 2s negative
- 10 strict parallel bar dips with a 2s negative

2.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- 2 2 2 2 3 3 3 3 = 20 reps
C. RMU practice for 15 min
- Progressions

3.CF JKL metcon 13.6.2018