130 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 30

2.WL
A. EMOM10
1 Snatch + 1 TNG snatch

3.Strength
3 sets of:
8+8 Reverse front rack lunges
New set every 3 minutes
- 50 kg

4.Accessory
EMOM9
1. 30 s. hollow hold
2. 10 Box step overs with 2x15 kg
3. 10 GHD hip extension + 10 s. hold at parallel