170 min
Warm up for 10 min

1.MU
A. Drills

B. EMOM: 1 MU x 5

C. E2MOM: 2 MU x 13

2.Weightlifting
A. Barbell warm up

B. Jerk dip + push jerk

C. Drop jerk

D. Jerk balance

E. Jerk dip + split jerk

F. Split jerk

G. Jerk dips 3x5
- 70 72.5 75

3.Strength
A. 3 sets:
10 hip thrust - 65 65 65 kg
10/s bulg. split squat - 30 30 30 lbs
8 hamstring curls - 10 10 10 kg

B. 3 sets:
8-12 sa. DB press - 12x25 8x30 8x30 lbs
20 pike leg lifts

C. Tabata shoulder press @ 10 kg - 8x11

D. 3 sets:
8/s bicep curls - 25 25 25 lbs
10 side lateral raise - 15 15 15 lbs