110 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. Clean from the blocks - hang clean
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 55 kg

B. Clean pulls
- Not done

C. Split jerk
4x2x75-80% / "1 rep in the tank"
New set every 3 minutes
- 52 52 54 54 kg

3.Conditioning
AMRAP10 for quality and frequency:
2,4,6,8... reps of:
Power clean + jerk - 35 kg
* After each set: Do 4 high box burbee box jump overs
*PC + jerk: 55-60% of your PC 1 RM
Reps: 7 clean & jerk at round of 14 reps

4.Core and shoulder health
- Not done