135 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 35 (singles)

2.Front squat
- 5x3 @ RPE 7

3.Conditioning
FPR Intervals
5 sets, faster each round:
8 Shoulder to overhead > 6 clean & jerk 40 kg
12 Cal Ski-erg
8 Shoulder to overhead > 6 clean & jerk 40 kg
- Bar @ 35-40 kg
- Times: 2.18, 2.11, 2.05, 2.03, 1.56
- Max HR 188

4.Strength accessory
5 sets:
12 DB Bench press - 30 lbs
10+10 DB Three point row - 35 45 45 45 45 kg