120 min

Skill: BMU practice for 25 min
11 BMU
Skill: HSW practice for 15 min

1.Weightlifting
A. Snatch – build to a heavy triple (3) for the day, in a 20-minute window
40 45 47.5 47.5
B. Snatch – PRO drill
(For 8 minutes, 1 snatch @ 60%1RM, go every 20s, if you miss, you must rest 40 s before you can go again.). Your goal is to get to as close to 24 total reps as possible within the time limit.
Result: 20 total reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 6+ reps @ 75-80%, rest 1 minute before A2.
Last set 10 reps
A2. Legless rope climb – 1 to 3 reps, rest 2 minutes before A1.
1, 3/4, 3/4 LL rope climb, only 3 sets

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