130 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. Power clean
2x82-85%
2x87-90%
1x92-94%
1x95%
1x90%
2x75%
- New set every 3 minutes

B. Jerk: Build up to heavy 3 rep. Max 1 failed set!
- 35 40 45 50 55 57.5 60 kg

C. 2x3x70% of daily heavy
- 42 kg
- New set every 3 minutes

3.Power output intervals
- Not done

4.Core
Every 2 minutes x 3:
15s One arm ring plank hold, R > 10
15s One arm ring plank hold, L > 10
5+5 Opposite toes/fingers strict toes to bar