120 min

1.Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.JG PP 22.8.2018
A. Butterfly Pull-ups
10 x 20s max reps, 60s recovery pace assault bike
Reps: 7+6+6+6+6+7+6+7+6+5 = 62

B. TTB
10 x 20s max reps, 60s recovery pace assault bike
Reps: 10 x 8 = 80

3.Weightlifting
A. Every 3rd minute for 15 minutes:
Power snatch + 3 OHS

4.Conditioning not done

5.Accessory
10 Bicep curl w/ DB - 20 15 15 15 lbs
10 Lateral raises w/ DB - 10 10 10 10 lbs
10 Reverse snow angels
Rest 90s between sets