130 min

Skill: BMU practice for 50 min
12 bar muscle ups

1.Weightlifting
A. Snatch from blocks (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
35 35 35 / 37,5 37,5 40 / 40 - 42,5 / 42,5 42,5 45

2.Strength
A. Back Squat – 5 x 3 @ 83-85%, rest 3-5 minutes between sets

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow