140 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 30 min
- Progressions

2.Weightlifting
A. Behind the neck split jerk + jerk – (9) x (1+1) @ 65+%, go every 90s

3.Strength
B. Rotate B1 / B2 / B3 for 4 rounds
B1. Single leg KB deadlift – 10/side @ AHAFA, tempo 2010, rest 90s before B2
16 16 16 g
B2. Bulgarian split squat – 10/side @ AHAFA, tempo 2010, rest 1m before B1
25 25 25 lbs
B3. Single arm KB overhead carry – 30m/side @ AHAFA, rest 90s before B1
16 16 16 kg

C. Rotate C1 / C2 / C3 for 2 rounds
C1. Seated single arm DB press
8*20 8*20 lbs
C2. Bicep curl
8*20 8*20 lbs
C3. KB push press
12*12 12*12 kg