Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, 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.
3x35 3x37.5 9x40

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

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 55 57.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 5, rest 1 minute before C1 / 2x5x5kg
B2. 2 x 4, rest 1 minute before C2 / 2x4x7,5kg
B3. 2 x 3, rest 1 minute before C3 / 2x3x7.5kg

C. Strict (deficit) HSPU
C1. 2 x 5, rest 2 minutes before A2 / abmat + 15 kg plate
C2. 2 x 4, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 3, rest 2 minutes before A1 / abmat + 10 kg plate

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