150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.

B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)

2.WL
A. Power Clean - Touch n go 3 RM

B. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg

3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kg

B. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl