120 min
WU for 10 min
Skill: MU practice for 40 min
Muscle up x 7 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Power clean > split jerk – 7 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
40 42.5 45 45 45 45 47.5

B. Clean & jerk - 35 45 45

C. Hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 85 – 95%1RM range

2.Conditioning - NOT DONE