140 min

Skill: ring MU practice for 40 min
10 MU

1.Weightlifting
B. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 75 – 90 seconds. This is 2 cleans THEN 1 jerk (split).
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 60

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 85-90%, rest 2 minutes before A2.
Last set 7 reps
A2. Strict press – 3+ reps @ 85-90%, rest 2 minutes before A1.
3*3*32 8*32 kg

3.SPP (Conditioning)
A. 8 Minute AMRAP
6 Power cleans @ 60/40kg (135/95lbs) > 35 kg
12 Front rack walking lunges @ @ 60/40kg (135/95lbs) > 35 kg
18 Push ups > 8 HSPU abmat
Result: 3 rounds + 3 HSPU

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