120 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 10 min

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5 reps) @ 72.5-77.5%, rest 2-3m between sets.
5*30 4*35 3*37.5 3*40

3.SPP (Conditioning)
A. 5 Rounds, each for time
7 Ring muscle up > 2 BMU
5 Squat Clean @ 90/65kg (205/145lbs) > 40 kg
3 Jerk @ 90/65kg (205/145lbs) > 40 kg

Start a new round every 3-minutes
Results: 0.52, 0.59, 1.00, 0.57, 0.54

4.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library