135 min
WU for 15 min
Skill: BMU practice for 10 min
Progressions

1.Strength
A. Back squat – 4 x 5 @ 80 – 82 – 84 – 86% (start @ 80% 1RM, increase weight by 2% 1RM each set), rest 3 – 5 minutes between sets
Note. Last set AMAP (As Many As Possible).

B. Alternate
B1. Strict press – 4 x 5 @ 80 – 82 – 84 – 86%, rest 2 minutes before B2
29 30 30 7x31 kg
B2. Bent over barbell row (supinated grip) – 4 x 5 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
45 45 45 10x45
Note. Last set AMAP (As Many As Possible) on both movements.

2.SPP (Conditioning)

A. 3 rounds for time
10 power snatches @ 75/52.5kg (165/115lbs) > 35 kg
20 front rack walking lunges @ 75/52.5kg (165/115lbs) > 35 kg
30 GHD sit ups
Time cap. 15 minutes
Result: 14.23
173/185

REST. 8 Minutes

B. 4 rounds for time
400m run
21 KB swings @ 32/24kg (70/53lbs) > 16 kg
12 (deficit) handstand push ups > abmat + 5 kg plates
Time cap. 15 minutes
Result: 3 + 30 m run
167/179

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