160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 35 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x75-80 % / "1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

B. Clean pulls with 2 s. pause below the knee
3x3x95-100% of your clean 1 RM
- 90 s. Rest between sets
- 70 kg

B. Split jerk > push jerk
4x3
"1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

3.Conditioning
Barbell cycling efficiency
AMRAP10 for quality:
8 Power snatch 45/30 kg > 25 kg
8 Bar facing burpees
Reps: 6 rounds + 4 snatch

4.Core and shoulder health
- Not done