1.) 5.sec clean pull over the knee + contact practice + tall jerk 4 x 3+3+3
2.) Low hang clean + jerk 6 x 3+2
3.) Clean high pull 4x4
4.) Barbell lunge 4 x 8 (4.per side)
5.) 3×
A.1) db overhead carry x 30m
A.2) axle bar carry x 30m