165 min
Warm up EMOM14 + 6 min. mob.
1.Gymnastics
A. MU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 7
- 2 swing + 2 MU x 2
- Total of 11 MU

B. BMU practice for 10 min
- 4 x 3
- Total of 12 BMU

2.WL
A. Power snatch: Heavy single

B. Every 30s for 8 minutes:
1 Power snatch @ 85-90% of A)
4 x 42.5 12 x 45 kg

3.Strength
A. Back squat 5 x 2
70 75 80 82.5 85 kg

B. 5 sets:
A) 8 Snatch grip presses - 10 12.5 14 14 15 kg
B) 10 DB Prone row - 25 25 30 30 30 kg
-Rest 90 s. between movements-