170 min
Warm up + COS 25 min
- 10 TTB

1.HS Walk practice
- Body tightener x 3-4 sets
- Shoulder taps x 3-4 sets
- HSW - 23 m.

2.BFLY + BCTB
- BFLY - 40 reps
- Box CTB - 3x8 reps
- KCTB - 2x5 reps
- BCTB - singles 15x1 reps

3.Technique primer: Slow squat clean w/ empty bar

4.Squat clean from blocks
Heavy double for the day

5.Strength
A. 4 sets:
Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
Wide grip strict pull ups x Max effort - 10 9 8 8
- Rest 60-90 s. between sets

B. 3 sets:
8 sa. DB press - 25 25 25 lbs
7/s. bicep curl 25 25 25 lbs
20 pike leg raises