160 min

Warm up EMOM14 + 12 m HSW
1.Own skill
A. BMU practice for 30 min
- 1 2 2 2 2 1 3 2 3 3 3 = 24 reps
B. Bfly CTB practice for 10 min
- Bfly pull up x 5 sets
- Bfly CTB attempts x 4 sets

2.Weightlifting
A. 3 x 5 drop snatch from toes - 15 15 15 kg
B. 3 x 3 high hang snatch - 15 15 25 kg
C. 2RM Pause Snatch
- Build to a heavy double from the ground, with a pause above the knee

3.Strength
A. Front squat 3 x 1 @ 93%+
3 x 1 x 82 kg

B. 3 sets for load (!):
5+5 One arm DB Push press - 35 35 35 lbs
Rest 30s
15 KB Swings - 28 32 32 kg
Rest 90s