150 min
Warm up for 20 min

1.HSW
- 18 m.

2.MU
- Skill drills
- MU 5x1 + 7x2
- Total of 19 MU

3.Butterfly pull up
- 40 reps

4.Snatch pull + Snatch
1+2 up to 80 % effort

5.Accessory
A. 3 sets:
Single leg reverse hyper x 10+10 - 20 20 20 kg
Reverse lunge to knee lift x 8+8
Ring body saw x 6-12 - 8 8 8
- Rest 60 s. between movements