160 min
Warm up for 20 min

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

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

B. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min