135 min
WU 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
Build up to heavy complex in 12 minutes:
1 High hang clean
1 Hang clean
1 Clean below the knee
- 35 45 50 55 60 kg
After max set 2 sets at 70 %
- 42.5 42.5 kg
- New set every 3 minutes

B. Clean pulls with 2 s. pause below the knee
3x3x100-110 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk > push jerk
4x3
"0.-0.5 reps in the tank"
- New set every 3 minutes
- 50 55 57.5 57.5 kg

3.Conditioning
Barbell cycling efficiency
"RANDY" for quality:
75 Power snatch 25 kg
- In sets of 5-10 reps touch and go > 5 reps every 35 s. x 15
- Time: 8:25

4.Core and shoulder health
- Not done