120 min
WU for 10 min
Skill: MU practice for 20 min
Muscle up x 1

1.Weightlifting
A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
3x45 3x50 3x55

B. Snatch - take 15 min to build to a heavy triple

2.SPP (conditioning)
7 rounds for time:
7 clean & jerk 42.5 kg > 40 kg
5 bar muscle up > purple band
Result: 17.22
173/187

3.Cool down
5 min AB
LF
Addiotional: single arm KB press 3x10x6 kg - only left arm