135 min
Warm up + COS 20 min

1.MU
- Drills
- MU 12x1 + 3x2
- MU x 18

2.Power clean
- Controlled touch n go triples up to 75 % effort
25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 kg

3.Back squat
- 3x5 @ 60%
- Rest as needed
- 3x5x57.5 kg

4.Aerobic work
A. 3 rounds:
500 m Row
10 Banded face pulls
1000 m Bike
7 Supinated Lateral raises
Time: 19.40