135 min
WU for 10 min
Skill: BMU practice for 30 min
BMU x 7 reps

1.Weightlifting

A. Power clean into a front squat – NOT DONE

B. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM, 1 movement each minute - warm up
(1) – 10 to 20 cal row
(2) – 100 to 200m run
(3) – 10 to 20 cal assault bike

B. 3 rounds, each for time
10 parallette handstand push ups > from ground
20 wall balls @ 9/6kg (20/14lbs)
4 rope climbs
60 double unders
8 (squat) cleans @ 85/60kg (185/135lbs) > 55 kg

REST 3 minutes between rounds

Results: 7.55, 8.56, 7.35

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library