160 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 20 min
B. E2MOM: muscle up
- 16 x 1
- 1 x 2
- Total of 18 MU
C. Butterfly pull up practice for 15 min
- Practice sets: 8 x 6-8 reps

2.Weightlifting
A. Build to heavy: Hang power clean + Push press + Push jerk

B. Low hang clean pull 3 x 5 @ 100-105% of max of A)
3 x 5 x 57.5 kg

3.Strength
A. Front squat 3 x 1 @ 90% - 3 x 1 x 79 kg
- Rest as needed

4.Accessory
- Pallof press 3x10/puoli
- Single leg glute bridge 3x10/puoli