135 min
WU for 10 min
Skill: BMU practice for 40 min
Progressions

1.Weightlifting

A. Power clean + hang clean – not done

B. High hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 80-90%1RM snatch range

2.Strength

CONSISTENCY
A. 10 minute alternating EMOM: > not done
Odd minutes: 10m prowler push @ ascending load
Even minutes: 10m sled pull @ ascending load

CONDITIONING
B. 4 rounds for time:
15/10 calorie assault bike
5 double DB squat @ 2 x 35/25kg (75/55lbs) > 35 lbs
1 seated legless rope climb > LL rope climb / 1, 3 x 3/4 up
5 double DB STOHs (shoulder to overhead) @ 2 x 35/25kg (75/55lbs) > 35 lbs
REST 30 Seconds
Result: 14.41 / 3.07, 3.05, 3.28, 3.31

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