135 min
WU for 10 min
Skill: BMU practice for 35 min
W/band
BMU fb. 1, 3, 2, 2, 2
BMU fg. 2 2 2
= 16 :)

1.Weightlifting

A. Suggested snatch warm up
A. Slow pull 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.
35 35 35 / (37.5) 37.5 37.5 / 40 40 40 / 42.5 42.5 42.5 / (45) 45 45

B. Clean and jerk – not done

2.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 4 @ 82.5-90%. Start at low end of the % range and add load each set to build towards the high end (if possible)
A2. Strict press – 5 x 4 @ 77.5-85%
27.5 30 31 32 32
A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA
10 8 2x6x2.5 kg

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow