120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch WU
A. Hang snatch (above knee) 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x35 4x40 2x45

B. Clean and jerk - build to a heavy double for the day. Perform both cleans first, then jerks.

2.SPP (skill)
Applied barbell efficiency
A. 5 rounds for quality, start a new round every 3 min
9 UB power snatch @ 40-50 % 1 RM power snatch > 20 kg
15 wall ball @ 6 kg
200 m run > 150 m

3.5 min assault bike, TF