135 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 35 (singles)

2.Push press + Push jerk + Split jerk
- 3x1+2+2 @ medium weight
- 45 kg

3.Back squat
3x3 @ RPE 7

4.Strength accessory
3 sets:
TE Strict Wide grip pull ups (RiR 2) - 10 9 8
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions