135 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. RMU practice for 50 min
- RS
- TWB
- HTR
- MU 7 x 1
- MU + HTR 3 x 1+1
- Total of 10 MU

2.Weightlifting
A. Snatch warm up + High hang snatch
3x25 2x30 35
B. Snatch single

3.Strength
Pause front squat
Triples up top 70%
- Slow eccentric, 2 s. pause, fast up!
35 45 50 55 60 kg

4.Sled push & accessory - not done