A) Warm up. (Pairs) 3 sets of: 1 mu clean + 5 strict press (40-45-50/25-30-35 kg)
– A: mu + sp
– B: weighted plank hold (25/15 kg)

B) Strength/ Basic: deficit DL (1 plate of 25 kg)
– 5 (50% of 1RM)
– 2*3 (60% of 1 RM)
– 2*2 (70% of 1RM) *Focus on speed. No TNG, but don’t drop the bar between reps.

C) Power clean. (Pairs) CFT (9′ cap):
– 4 sets of (12-10-8-6) PC (1/2+1/2. AFAP) {60-70-80-90%}