135 min

1.MU
- Drills
- MU 15 x 1

2.Conditioning
- Intervals from The Training Plan: Competitor SPP
(rope climbs changed to pull ups)

• Warm up & main set

A1. 8-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
10 pull up
8 Burpee box jump overs, 24/20”
12 DB Hang snatch, alternating @ 22.5/15 kg
Reps: 2 rounds

Rest 3 minutes before A2

A2. 7-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
9 pull up
6 Burpee box jump overs, 24/20”
9 DB Hang clean and jerk/push press, alternating @ 22.5/15 kg
Reps: 1 rnd + 9+6+3 clean & jerk

Rest 3 minutes before A3

A3. 6-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
6 pull up
4 Burpee box jump overs, 24/20”
6 DB Hang clusters*, alternating @ 22.5/15 kg
Reps: 2 rounds