150 min
Warm up + COS 20 min

1.HSW
- 23 m

2.BFLY + BCTB
- Bfly x 35
- Kip swing + BCTB 3 x 4+4
- Bfly + BCTB 4+0 5+0 4+0 5+0
- CTB + bfly 8 x 1+1

3.Jerk balance
3x5 @ light weight
- 25 25 25 kg

4.Clean and jerk
Heavy, but technical single for the day

5.Clean pull on riser
3x5 @ 100-105% of 3)
- 67.5 kg

6.Core
A. 8x20s on/10s off: V-ups

7.Supinated single arm pulldown
- 3x10