150 min
Warm up EMOM14 + 10 m HSW
1.Own skill
A. MU drills for 20 min
- S. swing 2 x 10
- R. swing 3 x 5
- HTR 2 x 1
- TWB 3 x 3
B. E2MOM30: MU no dip
- Total of 15 MU

B. Butterfly pull up practice for 20 min
- Practice sets: 5 - 6 reps x 8

2.Weightlifting
A. Every 90 s for 9 minutes (6 sets):
6 Shoulder to overhead @ 30 kg

B. Every 90 s for 9 minutes (6 sets):
6 Power cleans @ Light-medium weight - 40 kg

3.Strength
A. 4 sets:
10 Chinese DB Row - 25 lbs
12 DB Lateral raises - 10 lbs
15 DB Bicep curl and press - 15 lbs
18+18 Side plank rotations
- Rest 2 min between-