140 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25

2.Weightlifting
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
x70-75% / rir 2
- New set every 3 minutes
- 55 55 57.5 57.5 kg

B.Clean pulls (normal tempo)
- Not done

C.plit jerk > push jerk
3x2x "2 reps in the tank"
- New set every 3 minutes
- 55 57.5 60 kg

3.Conditioning
A. AMRAP4
1 round of "DT" 70/50 kg > 45
5 Bar facing burpee
Reps: 2 rnds + 1 DL = 65

Rest 2 minutes

B. AMRAP4
1 round of "DT" 60/45 kg > 40
6 Bar facing burpee
Reps: 2 rnds + 5 DL = 71

Rest 2 minutes

C. AMRAP4
1 round of "DT" 50/35 kg
7 Bar facing burpee
Reps: 2 rnds + 4 DL = 72

*1 round of "DT" is:
12 Deadlift
9 Hang power clean
6 Jerk

4.Accessory
- Not done