150 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions
C. 10 minute EMOM – 2 to 6 bar muscle ups
W/band / 2 x black band 19 x red band

1.Weightlifting
A. Suggested snatch warm up
A. Power snatch + snatch – 12 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.

B. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
25 35 45 52.5 / 57.5 60 60 60

2.SPP (Skill)

A. Alternate
A1. Touch and go (squat) snatch – 2 to 3 x 12 @ 40 – 60%1RM, rest as needed before A2
25 25 kg
A2. Legless rope climb – 2 to 3 x 1 to 3, rest as needed before A1
> Legless rope climb up + down / 2 1

B. Alternate
B1. Thruster – 2 to 3 x 12 @ 40 – 70%1RM, rest as needed before B2
30 30 kg
B2. Toes to bar – 2 to 3 x 10 to 25, rest as needed before B1
10 15

D. Rotate through at your own pace for 2 to 3 rounds > 1 round
D1. Top of dip hold – accumulate 15 to 20 seconds > knees tucked in, 20 s.
D2. Hollow (hold/rock) – accumulate 30 sec hold / 30 reps > rock
D3. Bottom of dip hold – accumulate 15 to 20 seconds > 20 s.
D4. GHD hip extension – 10 to 15 reps, tempo 2011 > 10

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