140 min

1.Own skill
A. HSW practice for 15 min

2.JG PP 21.7.2018
A. 2 rounds:
- 10m bear crawl
- 45s supine shoulder extension
- 10m bear crawl
- 20 shoulder flexion pulses with bar
- 10m bear crawl
- 15 x 180 crab extensions
- 10m bear crawl

B. Straight Arm Push / Pull, 2 rounds:
- 3 x piked skin the cats
- 10 x l-sit tuck press to stand (first version in video)
- 10 x pull to closed tuck front lever
- 60s externally rotated planche lean
- 3 x (4 x 3s closed tuck front lever + 3s closed tuck back lever). 4 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
- 12 controlled wall facing handstand shoulder shrugs + 12 alternating shoulder taps
- Done

3.Weightlifting
A. 20 min to find 3 RM Full Snatch
- Drop every rep

B. Every 2 minutes for 10 minutes:
5 Power snatches - 30 kg
10 Pull ups
Times: 0.54, 0.54, 0.53, 1.20, 1.29
Pull up sets: 10, 10, 10, 5+3+2, 4+3+2+1

4.Conditioning
A. For time:
15-12-9 Ball over shoulder 50 lbs
21-15-9 Box jump overs
Time: 3.12