150 min

1.Own skill
A. HSW practice for 10 min
B. Butterfly pull up practice for 20 min
- Progressions
- Attempts
C. BMU practice for 10 min
- 2 2 2 1 = 7 reps

HARD ROUTINE

2.Weightlifting
A. E2MOM for 20 min: Power clean + front squat + jerk

3.Conditioning
A. EMOM21:
1) 20 alt. DB snatches @ 35 lbs > 18 reps
2) 10 walking lunges w/KB's 24 kg > 20 kg
3) 10 box facing burpee box jump overs
HR 172/188

4.Accessory
A. 3 rounds:
- 10 wide pull ring rows
- 8 + 8 bicep curls 20 lbs
- 8 + 8 side lateral raises 10 lbs