135 min
WU for 15 min

1.Weightlifting

A. Split jerk – 15 x 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. SPP Snatch
Complete as many reps as possible in 20 minutes of:
10 snatches @ 60% / 32.5
Rest 1 minute
10 snatches @ 70% / 37.5
Rest 1 minute
10 snatches @ 75% / 42.5
Rest 1 minute
10 snatches @ 80% / 45
Rest 1 minute
Max rep snatches @ 85% / 47.5
Result: 9 reps

Note. This is anyhow (muscle / power / squat clean all acceptable)

2.Conditioning

A. 6 Intervals of 4 minutes on : 2 minutes recovery, alternating A1 and A2

A1. AMRAP
20/15 cal assault bike
20 KB swings @ 32/24kg (70/53lbs) > 20 kg
20 box jump overs @ 24/20″

RECOVERY. With a 2 minute running clock, run 200m in 1:00 and rest remaining of the time before next interval (A2)

A2. AMRAP
30/24 cal row
20 KB snatches @ 32/24kg (70/53lbs) > 16 kg
10 KB front rack walking lunges @ 2 x 32/24kg (70/53lbs) > 12 kg

RECOVERY. With a 2 minute running clock, run 200m in 1:00 tand rest remaining of the time before next interval (A1).

Result A1: 3 rounds + 10 BJO
Result A2: 3 rounds

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140