Morning: 70 min
WU for 15 min
Skill: BMU practice for 35 min
Bar muscle up x 10 reps
Skill: MU practice for 20 min
Muscle up x 1 reps

Afternoon: 120 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk warm up

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
42.5 45 47.5 50 52.5 55
55 57.5 57.5 57.5 57.5 57.5

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range

2.SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories
Result: 25 cal
Avg. rate: 35 spm
Avg. cal/h: 1528
Avg. split: 1.39.0

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs) > 35 kg
150m run
Result: 5 snatch @ round of 7

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs) > 30 kg
12/9 cal assault bike
Result: 1 cal @ round of 18

3.Cool down
A. 5 minute walk, nose breathing only
B. Thoracic Flow