135 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions
BMU 15 x 1 reps

1.Weightlifting

A. Suggested snatch warm up
A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. Clean and jerk – not done

2.SPP (Conditioning)

A. 4 minute AMRAP
50 GHD sit ups
Max distance row / 335 m

REST 3 MINUTES

B. 4 minute AMRAP
50 wall balls @ 9/6kg (20/14lbs)
Max distance row / 315 m

REST 3 MINUTES

C. 4 minute AMRAP
50 burpees
Max distance row / 80 m

REST 3 MINUTES

D. 4 minute AMRAP
50 air squats
Max distance row / 580 m

Score. Total distance on the rower = 1310 m

3.Cool down
A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
B. Lunge Flow