150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly x 30
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1

3.SHSPU
A. Box pike HSPU 3-4 sets of tough effort
- Rest as needed
- Feet on 20" box
- 7 7 7 6

B. Assisted lift off hold 3-4 x Max effort
- Rest as needed
- 8 8 8 s.

4.Snatch
A. Build to heavy but technical single

B. 3x1 - 5 kg

C. Halting snatch pull
4x5 @ 100-105% of todays max
- Rest as needed
- 57.5 kg

5.Strength
A. 3 sets:
Ring plank hold x Max effort
Seated knee extensions x 15
- Not done