135 min
WU for 15 min
Skill: MU practice for 45 min
Strict MU practice
MU x 6 reps

1.Weightlifting

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Challenge of the week. Can you finish one round of B in under 75 seconds? If not, how close can you get?

B. 2 to 3 rounds, each for time, start a new round every 5 minutes
6 ring muscle ups > HSPU
5 clusters @ 60/40kg (135/95lbs)
4 ring muscle ups > HSPU
3 clusters @ 60/40kg (135/95lbs)

Results: 2.23, 2.10

C. 2 to 3 rounds, each for time, start a new round every 5 to 6 minutes
24 cal row > 20
20 pistols, alternating > 16
16 chest to bar pull ups > 12

Results: 3.20, 3.10, 3.19

3.Cool down
A. Assault bike for 5 minutes at very easy pace