75 min
WU for 15 min

1.SPP (skill)
Barbell efficiency
A. Power clean & jerk - 4 x 10 @ light to moderate load, ran.
25 30 32.5 32.5

2.Strength
A. Alternate
A1. Front squat - 5 x 3 - build to a heavy triple for the day in 5 sets, start counting sets from 70 %
A2. Deadlift - 5 x 5 - build to a heavy 5 for the day in 5 sets, start counting sets from 70 %
77.5 82.5 85 87.5 90 no belt

3.Cool down
5 min AB