150 min
WU 15 min
1.GS
A. HSW 20 min
- Drills
- 12 m.

B. MU 40 min
- Skill drills
- MU 6 x 1 + 4 x 2
- Total of 14 MU

C. Bfly + bfly CTB 20 min
- 25 bfly pull up
- 2 x 12 BCTB on box
- 5 x 5 KCTB

2.WL
A. Power clean + Split jerk - Build to 80% effort 1+2
- 2 sets/weight

3.Accessory
A. 4 sets:
10 Supinated bent over row - 35 40 42.5 42.5 kg
10 DB Lateral raises - 10 10 10 10 lbs
8-12 Ring body saw - 10 10 10 10
- Rest 90 s. between rounds-