135 min

Skill: BMU practice for 25 min
12 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
40 45 47,5 50
B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
Result: 30 reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
Last set 12 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

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