135 min

1.Own skill
A. HSW practice for 10 min

2.JG SC 20.3.2018
A. 3 rounds:
60 s. kneeling thoracic twist/side
60 s. shoulder flexion pulses
60 s. passive hang
10 kip swings

B. Butterfly skill, complete:
3 x 10 box assisted bfly pu
4 x 10 single leg box assisted bfly pu
4 x 5 single leg jumping box assisted bfly pu
1 x max set of bfly pull ups - attempts

C. Own additional EMOM for 8 min:
1) 6 C2B
2) 8 HSPU

3.ATP workout 21.3.2018

A. 20min EMOM:
1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
Both movements on the same minute.

Rest 5min

B. 10min EMOM:
1) 20-25 Wallball / 20 @ 14 lbs
2) 1-3 Rope Climb / 1

Rest 3min

C. For time:
15-12-9
TTB
Box over Jump

Result: 4.27
Total time: 44.27

A1: Bulgarian split squat 3x6-8/each leg
30sec rest
A2: 3 point trap 3 raises 3x10-12/each arm
30sec rest
A3: KB bottom up carry 3x30m/each arm
30sec rest

B:”Base line”
500m row
40 squats
30 sit-ups
20 push ups
10 pull ups

Light 8.30 pace

15 Bar over burpee
15 Power clean 60/45
15 Pull up
12 Bar over burpee
12 Front squat
12 Pull up
9 Bar over burpee
9 Stoh
9 Pull up
tc. 8min

2 x (2 power clean + split jerk)
As heavy as possible but no fails

Rowing/running 4x4min rest1:1

Leg press warm up+ 3 work sets 15-12-12.
Rest 1min.

50-40-30-20-10 reps for time of:
Double unders
Sit ups

My time: 6:02

Rowing/running 5x1km vila 1minut mellan varje intervall

A,
Power Snatch
4x2reps @70%
3x2reps @75%
4x1 reps @80% of 1RM Power snatch

B,
Snatch High Pull
2x2 reps @90%
3x2 reps @100%
4x1 rep @110% of 1 RM squat snatch

C
Back squat
4x3 reps @80%
3x1 reps @90%