120 min
WU for 10 min
Skill: MU practice for 30 min
RMU 5 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range. Aim is not necessarily to hit a new 1RM, just a heavy, technically sound lift.
55 60 60 62.5 (65)

2.Strength

A. Rotate through (1 set of each movement for 3 rounds, plus an extra round of press and chin up)
A. Back squat, rest 2 – 4 minutes before A2
1 x 7 @ 75-80% / 67.5
1 x 5 @ 80-85% / 72.5
1 x 3 @ 82.5-87.5% / 77.5

A2. Strict press – 4 x 2 @ AHAFA, rest 2 minutes before A3
33 33 34 34

A3. Weighted strict chin up – 4 x 2 @ AHAFA (add load each set), rest 2 minutes before A1

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