105 min

1.Weightlifting
A. Clean – build to a heavy single (1) for the day, in a 20-minute window
45 55 60 65 70 72.5 -

2.Strength
A. Alternate between A1 and A2 for 3 rounds
A1. Back squat – 4 reps @ 75%, rest 2 minutes before A2
A2. Strict press – 4 reps @ 75%, rest 2 minutes before A1
3*4*27,5 kg

3.SPP (Conditioning)
A. Event #6, Regionals 2017 (w/ barbell)
For time
30 / 25 cal. Assault bike
20 burpee box jump-overs, 30/24″
10 (squat) cleans @ 85/60kg (185/135lbs) > 47,5 kg
Time cap. 6 minutes
Result: 5.47

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow