130 min

Skill: BMU practice for 45 min
12 BMU
Skill: HSW practice for 30 min

1.Weightlifting
A. Snatch from blocks (above the knee) – not done, thigh pain

B. Power clean – Build to a heavy single (1) for the day, in no more than 20 minutes, then 10 reps for time @ 80% H1
Heavy single: 60 kg
10 reps for time: 56 sec, @47.5 kg

2.Strength
A. Back Squat – not done, thigh pain

B. Alternate sets of B1 / B2 for 3 rounds
B1. Shoulder Press – 7 reps @ 70-73%, rest 1 minute before B2
B2. Single arm DB row – 12/side @ AHAFA, rest 2-3 minutes before B1
35 35 35 lbs

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