Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch + hang snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Ilta: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 3 cleans + 1 jerk for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 2 to 3 x 10 @ 40 – 65%1RM, Rest as needed before A2 / 32.5 35 kg
A2. Bar muscle up – 2 to 3 x 3 to 12, Rest as needed before A1 >
w/ red band / 5 7 reps

B. Alternate
B1. Power clean and jerk – 2 to 3 x 10 + 10 @ 40 – 65%1RM, Rest as needed before B2 / 30 32.5 kg
B2. Chest to bar pull up – 2 to 3 x 10 to 20, Rest as needed before B1 /
15 15

C. 10 minute EMOM – 3 to 5 Deficit handstand push up (increase reps and/or deficit from beginning of this training block)
> no decifit / 7x4 3x3

D. Rotate through at your own pace for 2 to 3 rounds > 1 round
D1. Chin over bar hold – Accumulate 15 to 20 seconds > C2B hold, 20 sec
D2. GHD arch hold – Accumulate 30 sec hold > hands ahead
D3. Handstand hold – Accumulate 15 to 40 seconds > FTW, 40 sec
D4. GHD sit up – 15 to 25 reps, tempo 2011 > 15 reps

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