135 min
WU for 15 min

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – 12 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.
35 37.5 37.5 / 40 40 42.5 / 42.5 45 45 / (47.5 47.5) 47.5

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range

2.Conditioning

ROWING TEST
A. 5 minutes for maximum calories
Result: 91 cal, avg cal/hour 1102
186/194

CONDITIONING (MAIN SET)
A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg / 9 8 9
(2) – Double under / 44 47 47
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs) > 40 lbs / 8 8 9

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″ / 15 15 15
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs) / 7 8 8
(3) – Assault bike for calories / 6 6 7

Total reps A: 189
Total reps B: 87

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

143/194