140 min

1.JG personalized programming 2.6.2018
A. Ring Muscle-ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 1 hips to rings + 1 muscle-up no dip (if you can) > failed all muscle ups

B. Accessory
3 rounds:
- 10 floor assisted strict ring muscle-ups
- 20 hollow rocks
- 20 alternating single leg donkey kicks

Hard routine

2.Weightlifting
A. E2MOM20:
Hang power clean + power clean
35 40 45 50 50
52.5 52.5 55 57.5 57.5

3.Conditioning
A. Warm up for KK qualification event 3

B. KKQ event 3: 20 min AMRAP:
16 cal row
16 alt. DB snatch @ 15 kg
10 kipping HSPU

Result: 5 rounds + 16 + 16 + 9 reps = 251 reps
Placing: 61.
HR 176/191

4.Accessory
A. 3 rounds:
10/side front rack walking lunges 2x16 kg KB
8 Jefferson curls @ 20 kg KB