W3.S3

A. Jerk Position Jerk 55% 3x5
25k/5; 35k/5; 45k/5; 55k/5 x 3 (took 10'); beltless RPE8

B. Hang Clean from Hip 3RM, then -10% for 3 @RPE7-8 (+1kg last week)
20k/3; 30k/3; 40kg/3; 50k/3; 60k/3; 65k/3; 70k/3; 75k/3 RPE8; 67k/3 (took 15'); beltless

C. Core Muscular Balance
3 Set
1a. OH Carries Axle 45'' @50kg+5kg+5kg RPE 9
1b. Unilateral Farmer's Carry 45'' + 45'' (L/R) @30kg+2,5kg+2,5kg RPE 8+
Done. Weights were ok (limit) for the time under tension...
+
4 Set
2a. 12+12 SA DB Row @2111 @KB 14kg (+2k last week)
2b. 1 and a quarter BSq 2'' eccentric x8 @45kg focus on straight back and activating glutes
Done!; all beltless.

Rest 10'

D. Met Con
2000m row
25 TTB
25 AirSq
25Abmat situp
25 Push up
800m run
Total time 15'54
My initial game plan was: 2'00/500m for the row (8'00 total), 10-8-7 TTB; AirSq UB; Situp UB; Pushup 15+10, Run 800m around 4'00; total time sub 15'
What happened: 2000m row in 7'45 no problem; mid line destroyed so TTB 8-7-5-5 (bottleneck here); AirSq UB; Situp UB; Pushup 15+10; Run at a sustainable pace; total time 15'54

Last sets of Jerk Position Jerk and Hang Clean from hip (@70k and 75kg):