135 min
Warm up EMOM12
1.Own skill
A. Butterfly pull up practice for 30 min
- Sets of 3-8 reps x 13

2.JG PP 14.9.2018
Handstand
A. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps
B. 10 x 25% of max lateral wall assisted handstand hold
- 6 x 15 s.
B. Core - not done

2.Weightlifting
A. High hang muscle snatch
3x3 @ super light weight
- 17.5 20 22.5 kg

3.Strength
A. Back squat 3x6 @ 50-60 %
- 50 55 55 kg

4.Conditioning
A. 4 Rounds @ 70-75% effort:
500 m row
10+10 Single arm DB Hang clean and jerk @ 25 lbs
8 Box jump overs 24''
Time: 18.10 / 4.30, 4.35, 4.35, 4.30

5.Accessory
A. 3 sets:
10+10 One legged RDL w/ KB - 16 20 20 kg
8+8 Lateral box step ups
15 m Seal walk