160 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.WL
Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 60

3.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)

B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5

C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC