Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
4x35 3x37.5 3x40 5x42.5

Ilta: 120 min

WU for 10 min
Skill: MU practice for 15 min
Progressions
Strict muscle up 2 x 1 reps
C. 10 minute EMOM – 3 to 6 ring muscle ups > 15 minute EMOM
1 ring muscle up

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range
Note. Drop the barbell between each rep in a set

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 4 x 10 @ 40 – 60%1RM, rest as needed before A2
25 27.5 30 32.5
A2. Chest to bar pull up – 4 x 10 to 20, rest as needed before A1
4 x 10

B. Alternate
B1. Power clean and jerk – 4 x 10 + 10 @ 40 – 60%1RM, rest as needed before B2
25 30 30 30
B2. Pistol – 3 x 10 to 20 per side, rest as needed before B1
2 x 10 per side

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Chin over bar hold – accumulate 15 to 20 seconds > 20 sec
D2. GHD arch hold – accumulate 30 sec hold > hands behind neck
D3. Handstand hold – accumulate 15 to 20 seconds > facing the wall, 20 sec
D4. L-sit hold – accumulate 10 to 15 seconds > parallel bars, 10 sec

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow