Warm up.
2 sets.
5 RDL’s.
https://youtu.be/7Mgjdk9a1lg

5 Rack delivery drill.
https://youtu.be/cvA3cBlYGaE

5 Muscle clean (Hip).
https://youtu.be/Z-moaC_RsM4

5 Front squat.
https://youtu.be/uYumuL_G_V0

5 Clean (Hip).
https://youtu.be/RmmAUhbye9I

Weightlifting.
A. 3min omem 2-3 Tall clean (Stay light)
https://youtu.be/YhGbp1wp8Ls

B. 5 sets.
2 position clean (1 Hip + 1 Hang).
https://youtu.be/RmmAUhbye9I
https://youtu.be/-sHj0HmRIBY

Rest 2.30min b/t sets.
Focus on pulling under barbell.

Conditioning (Benchmark progression).
7min Time cap.

21 KB swings.
https://youtu.be/0exWZf0C970

21 Hspu (Kipping or Strict. Keep to same progression used last week).

15 KBS.
15 Hspu.
9 KBS.
9 Hspu.

KB weight: RX+ 32/24kg. RX 28/20kg. S 20/12kg.
Hspu scale: Dual DB Push press.