135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled