150 min
Warm up + COS 20 min

1.Chest to bar practice
- Box butterfly drill 3x5
- Butterly pull ups 3 x Tough - 3x10
- Butterfly chest to bar singles 12x1
- KS + BCTB 5x5
- BCTB + BFLY 2x1

2.Clean and jerk
1 RM
- 25 30 35 40 45 50 55 60 65 67.5 70 (2 x 72.5)

3.Front squat
A. Build to max set of 2 for the day

B. 3x2 @ 90% of today's max

4.Strength
A. 4 sets:
6-10 DB Bicep curl and press - 6x25 6x25 6x25 10x20 lbs
15 Seated DB Reverse fly - 2 2 2 2 kg
- Rest 90 s. between sets