Morning: 20 min

1 min walk / 1 min run
129/147
7.33/5.47 min/km

Afternoon: 130 min

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

2.Weightlifting
A. Snatch – 9 x 1.1.1 @ 65-85%, every 90s.
35 37.5x 37.5 / 40 40 42.5
42.5 45x 45

3.Strength
A. Alternate A1 / A2 for 9 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 4 @ 70-75%
A2. Strict muscle up – 1 to 5 (Increase overall volume of reps from last week) > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4

4.Jacked gymnastics
A. 2 rounds:
- 90 % of max ring support hold / 24 sec.
- 90 % of max closed tuck front lever hold / 12 sec.
- 90 % of max strict T2B / 12

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