Morning: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull 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 35 37.5 37.5 40 40
40 42.5 42.5 45 45 47.5

Evening: 135 min
WU for 10 min
Skill: MU practice for 30 min
MU x 5 reps

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2.SPP (Conditioning)

A. 12 minute AMRAP
8 (strict) handstand push ups > kipping, abmat
12 power snatches @ 40/30kg (95/65lbs) > 25 kg
16 pistols, alternating

Result: 4 rounds

Rest 8 minutes before part B

B. 12 minute AMRAP
1-2-3-4-5-6 etc. power cleans @ 85/57.5kg (185/125lbs) > 47.5 kg
1-2-3-4-5-6 etc. push jerks @ 85/57.5kg (185/125lbs) > 47.5 kg
12/9 cal assault bike

Result: 6 jerks @ round 7

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