Morning: 20 min

1 min walk/1 min run
131/156
7.45/6.01 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

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

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5) @ 75-80%, rest 2-3 m between sets.
5*25 5*30 3*35 3*40

3.Skill / Gymnastics
A. Bar muscle up progressions from JG
B. 10-minute EMOM
Bar muscle up x 1

4.SPP (Conditioning)
A. 4 Rounds for time
21 Wall ball @ 14/9kg (30/20lbs)
21 GHD sit up > 15 HSPU 1 abmat
21/15 cal Assault bike

Time cap. 20-minutes
Result: 19.08
175/186

5.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