135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM> Every 2 minutes, for 20 minutes
Ring muscle up x 1
Focus on MU. Timing (delay the arm pull to transition)
Total of 15 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency
A. Power snatch – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
20 25 25 25

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 22,5
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140