120 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang clean – 15 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x45 3x50 3x55 6x60

B. Snatch – build to a heavy single (1) for the day
25 30 35 40 45 47.5

C. Squat
C. Front squat w/ 2 second pause @ bottom
C1. Build to a heavy single (1) for the day. Aim to beat your results from 3 weeks ago.
C2. Back off sets – 3 x 3 @ 80+% C1 – start @ 80% of C1, add load on each set.

2.Strength
A. Alternate (aim to go heavier than last week)
A1. Weighted chin up – 5 x 3 @ AHAFA (as heavy as form allows), rest 1 minute before A2
10 12.5 15 2x15 12.5
A2. Weighted dip – 5 x 3 @ AHAFA, rest 1 minute before A1
5 7.5 10 2x10 7.5

B1. Strict chin up – 1 x max reps (aim to beat your reps from 2 weeks ago), rest 3 minutes before B2 > 12 reps
B2. Strict ring dip – 1 x max reps (aim to beat your reps from 2 weeks ago) > 7 reps

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