150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly 3 x 10
- Box drills 3 x 10
- Kip swing + CTB 6 x 4+4
- CTB + bfly 6 x 1+1

3.Split jerk
A. Tall jerks
3 x 5 @ light weight

B. Split jerk from blocks
Heavy triple for the day

4.Segmented Clean deadlift
4 x 5 @ 95-105 % of 1 RM Clean
- 72.5 kg