120 min
WU for 15 min
1.Skill: BMU practice for 45 min
Progressions
Bar muscle up 12 x 1 reps

2.Weightlifting
Snatch warm up
A. High hang snatch

B. Clean & jerk - straight from ground
2x25 2x30 2x35 40 40

3.SPP (skill)
4 rounds for quality:
5 HSPU
5 C2B

4.Cool down
10 min AB
Thoracic flow