Morning: 90 min

1.Weightlifting
A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

Evening: 120 min

Skill: ring muscle up practice for 40 min
9 MU

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
Last set 9 reps
A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
3*3*31 8*31 reps

3.SPP (Conditioning) from 22.5.2017
A. 10 minute AMRAP
4 Handstand push ups
8 Pull ups
12 Air squats
Result: 6 rounds

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