120 min
Warm up + COS 20 min

1.HS practice
- HS Body tightener 3-4x10 s hold
- Body tightener to Wall walk: 3-4x3
- Free standing HS Hold - forearms against block x 3

2.BMU
- Drills
- BMU 3x1 + 7x2 + 3
- BMU x 20

3.BFLY + BCTB
- Bfly 35
- BCTB + kip swing 4+4 x 6

4.Power clean
- Build to challenging but snappy triple
25 25 30 35 40 45 50 52.5

5.Romanian deadlift
4x5 @ Light weight and slow tempo
50 50 50 50