140 min
Warm up for 20 min

1.MU
- Drills
- MU 13x1 + 1x2
- MU x 15

2.Weightlifting
A. Power clean + push jerk + split jerk
- Go e. 90 s. x 10

B. EMOM12 (4 rounds):
1) 5 STOH - 35 35 40 40 kg
2) 5 HPC - 35 35 40 40 kg
3) 5 thruster - 35 35 40 40 kg

3.Strength accessory
A. Shoulder press
- 3 x 8 x 30 kg

B. 3 sets:
6-10 DB bench press - 30 30 30 lbs
15 bicep curl - 15 15 15 kg
8+8 DB row - 40 40 40 lbs