135 min
WU for 10 min

1.Weightlifting

A. Suggested clean and jerk warm up
A. Power clean + slow pull clean – 12 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 47.5 / 50 50 52.5 / 55 57.5 57.5 / 60 62.5 65 pr! :)

B. Hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 85-95%1RM snatch range

2.Conditioning

A. 8 minute AMRAP
12 KB snatches (6/side) @ 32/24kg (70/53lbs) > 16 kg
15 cal row
18 box jump overs 24/20”
Result: 2 + 17 BJO

RECOVERY. With a 4 minute running clock, run 400m in 1:45 – 2:00 then take 10 big breaths and rest remaining of the time before part B.

B. 8 minute AMRAP
10m prowler push @ moderate load > sled + 30kg
15 cal assault bike
20 KB swings @ 32/24kg (70/53lbs)
Result: 2 + 4 KBS

RECOVERY. With a 4 minute running clock, run 400m in 1:45 – 2:00 then take 10 big breaths and rest remaining of the time before part C.

C. 8 minute AMRAP
10 KB front rack walking lunge @ 2 x 24/16kg (53/35lbs)
10 burpees
30 double unders
Result: 4 rounds

RECOVERY. Run 400m in 1:45 – 2:00 , then take 20 big breaths and you’re done
172/183

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140