COMPETITOR PLAN BEGINS
130 min
WU for 20 min
Skill: BMU practice for 20 min
Progressions
BMU x 1 :)

1.Weightlifting
A. Suggested snatch W/U
Main set
A. High hang snatch – 18 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x35 3x37.5 3x40 3x42.5 6x45

B. Clean and jerk – build to a heavy single (1+1) for the day.
25 35 45 55 60 (65 x)

C. Back squat
C1. Build to a heavy single (1) for the day
C2. Back off sets – 3 x 3 @ 85+% C1 – start @ 85% of C1, add load on each set

2.SPP (Skill)
A. 10 minute EMOM, alternating > 6 minutes
(1) – 2 to 6 ring muscle ups > 2 rope climb
(2) – 10 thrusters @ moderate load

MU Options. Rope climb (1 to 2), Chest to bar pull up (5 to 10), Strict chin up (3 to 10)

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow
132/178