140 min
Warm up for 20 min

1.MU
A. Drills

B. MU
- 13 x 1
- 6 x 2
- 25 total reps

C. Strict MU
- 3 2

2.WL
A. Lifting technique primer: Jerk balance
- 3 x 5 @ light weight
- 25 25 30

B. Every 90 s. for 10 lifts:
Clean and jerk

3.Strength
3 sets:
8+8 KB Box step ups - 2 x 12 kg
15 Reverse hyper - 30 kg