Morning: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + 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

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

B. Clean and jerk – build to a heavy set of 2 cleans + 1 jerk for the day, aim for 4 to 8 sets @ 80-95%1RM range

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. Toes to bar – (2 to 3) x (10 to 30), Rest as needed before A1 / 22 18

B. Alternate
B1. Thruster – (2 to 3) x 12 @ 40 – 70%1RM, Rest as needed before B2 / 32.5 35 kg
B2. Ring muscle up – (2 to 3) x (3 to 12), Rest as needed before B1
3x1 3x1

C. 6 to 10 minute EMOM – 1 Legless rope climb > not done

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

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