140 min
Warm up for 20 min

1.BMU
- 3 x 1
- 11 x 2

2.Clean & Jerk complex
A. Clean
EMOM10: 2 TNG clean
%
1-4 minutes: 65-70 % - 45 kg
6-7 minutes: 70-75 % - 50 kg
8-10 minutes: 75-80 % - 55 kg

B. Jerk
Every 90 s. x 4
2 Push press + 2 Push jerk + 2 Split jerk
x 65-70%
- 46 kg

3.Metcon
A. For time:
4 rounds of:
750/500 m Row
21 KBS 24/16 kg
12 Pull up
Time: 17.59

Rest 2 minutes

B. 10 rounds of ”Chief”
3 Power clean 60/45 kg
6 Push up
9 Air squat
- Not done

4.Core
- Not done