135 min
WU for 15 min

1.Weightlifting
A. Suggested jerk warm up
A. Power jerk – 12 x 3 @ 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. Power clean – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
50 52.5 55 57.5 60

2.Conditioning

A. 6 Intervals of 3 minutes on : 3 minutes recovery, alternate between A1 and A2

A1.
20/15 cal assault bike
10 clusters (squat clean to a thruster) @ 60/40kg (135/95lbs) > 30 kg
THEN AMRAP in remaining time of
21 KB swings @ 24-32/16-24kg (53-70/35-53lbs) > 20 kg
12 bar facing burpees

RECOVERY. With a 3 minute running clock, run/jog 200m in 1:00-1:30 then take 10 big breaths and rest remaining of the time before next interval.

A2.
500m Row
THEN AMRAP in remaining time of
12 DB power snatches, alternating @ 30-35/20-25kg (65-75/45-55lbs) > 40 lbs
21 toes to bars

RECOVERY. With a 3 minute running clock, run/jog 200m in 1:00-1:30 then take 10 big breaths and rest remaining of the time before next interval.

Results A1: 16 17 15 KBS
Results A2: 12 DBS 2 T2B 3 T2B
165/186

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