80 min
Warm up for 15 min + 25 m HSW
1.Weightlifting
A. Build to 70% Overhead squat triple from the ground
- Snatch + 2 OHS

B. Every minute on the minute for 15 minutes:
0-5: 3 Power cleans 40% - 27 kg
5-10: 2 Power cleans 50% - 33 kg
10-15: 1 Power clean 60% - 40 kg

2.Accessory
A. 3 sets:
5+5 Lateral box step ups (no weight, high box)
5+5 Half kneeling KB Bottom up press - 6kg
20 s. Passive hang
15+15+15 Gymnastics swimming