170 min
Warm up + COS 20 min

1.MU
- Drills
- MU 9x1 + 8x2
- MU x 25

2.BFLY + BCTB
- Bfly x 25
- Kip swing + BCTB 5 x 3+3
- CTB + bfly 5 x 1+1

3.SHSPU
A. Box pike HSPU Accumulate 30-40 reps for Quality!
- 8 x 5 = 40 reps

B. Assisted lift off hold 4 x Max effort
- 8 6 5 6 s.

4.Front squat
5x3 @ 70-75kg

5.Depth jumps
3x5

6.Strength
A. 3 sets:
EZ-Bar Skull crushers x 15 - bar
DB Bicep curls - 12 15 15 x 20 lbs