120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested Jerk W/U
Main set
A. Power Jerk – 12 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.
3x35 3x40 3x45 3x50

B. Power clean – build to a heavy double (2) for the day in 15 minutes
25 35 45 50 55

Accessory
C. Snatch pull – 3 – 4 x 3 @ 115%+ 1RM snatch, start @ 115%, add load on each set IF moving well
4x3x60

2.Strength
A. Alternate
A1. Push press w/ 1 sec pause @ overhead – 5 x 2 @ AHAFA (as heavy as form allows), rest 1 minute before A2
A2. Barbell bent over row (supinated grip) – 5 x 6 @ AHAFA, rest 2 minutes before A1
35 40 40 40 40

B. Alternate
B1. Single arm DB press – 3 x 10/Side @ AHAFA, rest 1 minute before B2
20 20 15 lbs
B2. Single arm DB row – 3 x 10/Side @ AHAFA, rest 1 minute before B1
40 40 40 lbs

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140