Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch + snatch – 12 x (1+1) @ 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.
35 35 37.5 37.5 40 40
42.5 42.5 42.5 42.5 42.5 42.5

Evening: 135 min

WU for 10 min
Skill: MU practice for 30 min
Muscle up x 7 reps

B. Clean + front squat + Jerk – build to a heavy set of 1 clean + 1 front squat + 1 jerk for the day, aim for 4 to 7 sets @ 85-95%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. For time
5 muscle ups > 2 rope climb
10 thrusters @ 60/40kg (135/95lbs) > 35 kg
5 muscle ups > 2 rope climb
20 box jump overs @ 24/20″
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
30 pull ups
20 box jump overs (landing on box is ok)
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
50 cal assault bike
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
Time cap. 30 minutes

Result: 6 pull ups @ last round

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only