135 min

1.JG PP 7.7.2018
A. 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. 2 rounds:
- 4 unbroken strict weighted chin-ups - 17 17 kg
- 4 unbroken strict weighted ring dips - 10 11 kg
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups (3s negative)
- 10 winging pull-ups
- 10 Bulgarian dips
- 10 strict TTB
- 10 jumping push-ups with a 2s controlled negative
Done

C. Own skill: HSW practice for 10 min

2.Weightlifting
A. Every 2min for 16min:
High hang snatch + Snatch below the knee
- Start from 50% of weaker movement, build up to a tough complex

B. Full snatch:
3 attempts to find todays heavy max
25 30 35 40 45 / 47.5 50 (52.5 - )

3.Conditioning
A. 10 rounds: 1min on/ 1min off:
10 Sumo deadlift high pull 30kg > 20 kg
ME Bar facing burpees
Results: 10 11 12 12 12 12 12 12 13 13 = 119 reps
169/182