150 min
Warm up for 15 min
1.Gymnastics
A. RMU Practice for 20 min

B. Every 90 s. for 10-15 reps > 90 - 120 sec.
1 MU
- Total of 17 MU

2.Weightlifting
A. Push jerk + Split jerk from blocks
- Heavy 1+1 for the day
- Drop the first jerk

B. Clean pull + Low hang clean pull
- 4 x 1+3
- Warm up sets first, then: 90%, 95%, 100%, 105% of Max clean
- 65 69 73 76 kg

3.Conditioning
A Every 4 minutes for 16 minutes:
40 Double unders
15 Cal ski
Times: 1.30, 1.29, 1.23, 1.22