150 min
Warm up for 20 min
1.GS
A. HSW for 15 min
- 15 m.
B. BMU for 10 min
- 10 x 1
C. Bfly for 15 min
- 6 6 6 6 6 6 7 5 = 55 reps

2.WL
A. Power jerk + Split jerk
1+1 up to 75% effort

3.Conditioning
A. Every 4 minutes for 4 rounds:
14 cal Assault bike
- ALL OUT!
Times: 19 19 18 19 s.

4.Accessory
A. 3 rounds:
5+5 World's greatest stretch
8 Supinated lateral raise
10+10 Banded hamstring stretch
15s Passive hang