Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 52,5 55

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy single (1+1) for the day

2.Conditioning
A. Intervals – 22 x 90 seconds (33 minutes total) as follows: 70 sec on (alternate intervals in the following pace sequence: hard / moderate / moderate / hard) : 20 sec recovery (walk)

Alternate between A1 and A2 between each interval (1 interval = 70 sec on : 20 sec walk = 90 seconds)
A1. AMRAP (continue next AMRAP from where you finished)
7 thrusters @ 40/30kg (95/65lbs) > 25 kg
7 bar facing burpees
7 power snatches @ 40/30kg (95/65lbs) > 25 kg
7 pull ups

A2. AMRAP (continue next AMRAP from where you finished)
7 overhead squats @ 40/30kg (95/65lbs) > 25 kg
7 toes to bars
7 hang power clean and jerks @ 40/30kg (95/65lbs) > 25 kg
7 box jumps 24/20″

174/183

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140