140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression