150 min
Warm up for 20 min
1.BCTB
- BFLY x 30
- BCTB x 20 (singles)

2.WL
A. Power clean
3x77% - 50
2x82-85% - 55
2x87-90% - 57
1x92-94% - 59
1x95% - 61
3x65% - 42
New set every 3 minutes.

B. Split jerk
Build up to heavy 4 rep + 2x4x70% of daily heavy
New set every 3 minutes.

3.Metcon
4 rounds of:
10/7cal AB
6 thruster 30 kg
6 Lateral burpee over bar
New set every 4 minutes.
Times: 53 s, 48 s, 48 s, 47 s

4.Core
10-8-6-8-10 reps of:
DB plank hold + DB row from plank position alternating arms - 12.5 kg
* After each set do 15s L-sit hold - tuck