170 min
Warm up + COS 20 min

1.HSW
- 15 m

2.BCTB
- Bfly 3x10
- Box 2x8
- KS+BCTB 4x5
- BCTB+hollow 10x1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort
- 4 kg x 3
- 3 kg x 3 2 3

B. Box Pike HSPU negatives w/ deficit 3x5
- 5 s. down
- 10 kg plates

4.Front squat
A. Build to max set of 4 for the day

B. 3x4 @ 90% of todays max
- Rest 2-3 min between sets

5.Hang power snatch cycling
A. Every 90 s. for 8 rounds:
5 Hang power snatches
- 30 30 32.5 32.5 32.5 32.5 35 35 kg

6.Accessory
A. 3 sets:
10-12 Seated DB Press - 10x25 8x25 11x20 lbs
8 Horizontal T-bar row - 30 35 35 kg