105 min
1.Mobility
A. Thoracic flow
B. Lunge flow

2.Weightlifting Warm up
A. Suggested Snatch W/U: 2 rounds
B. Suggested Clean and Jerk W/U: 2 rounds

3.Main set
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets
A2. 2 x 1 @ 75%, rest as needed b/t sets
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets / 45 45
B2. 2 x 1 @ 75%, rest as needed b/t sets / 47.5 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets / 52.5 55 57.5 57.5

4.Cool Down
A. Easy 10 minute assault bike