Morning: 20 min

2 min walk / 1 min run
126/155
7.3 km/h

Afternoon: 140 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch from blocks (below knee) – (9 to 12) x 1 @ 65+%, EMOM.
35 37.5 37.5 / 37.5 40 40
42.5 42.5 45 / 45 47.5 50

3.Strength
A. Alternate A1 / A2 for 10 rounds
A1. Back squat – 3 @ 70-75%
A2. Strict muscle up – 1 to 5 > feet on 20" box
2 2 2 2 2 / 2 3 3 3 3

4.Jacked gymnastics
A. 3 rounds of:
- 80 % of max closed tuck front lever hold / 9 sec
- 80 % of max ring support hold / 21 sec
- 80 % of max strict T2B / 10 reps

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge and/or Thoracic Flow