120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions

1.Weightlifting
Clean & jerk WU
A. Clean 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x50 3x55 3x60

B. Hang snatch - build to a heavy single for the day in 15 min

2.SPP - conditioning
A. For time:
20 thrusters @ 30 kg
20 power cleans
20 push jerks
20 OHS
20 front squats
4 burpees at the beginning of each minute (except on first round)

Result: 10.57
184/191

3.5 min assault bike, LF