135 min
WU for 10 min

1.Weightlifting
A. Suggested snatch warm up

A. Slow pull snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. Clean and jerk – (10 -14) x 1 @ 75-87.5%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 75-87.5%1RM range (no heavier)
50 50 50 52.5 52.5
52.5 55 55 57.5 (57.5)

2.SPP (Skill)

“DIY” (Do It Yourself) skill work (See session notes for details.)

A. 16 minute EMOM, alternating unbroken single sets of:

(1) Complex gymnastics movement – 1 to 10 reps / 1 ring MU
(2) Barbell/DB movement – 5 to 15 reps / 8x30 kg push jerk
(3) Simple gymnastics movement – 5 to 20 reps / 8 bar over burpees
(4) REST or easy Assault bike / row / rest

B. 16 minute EMOM, alternating unbroken single sets of:

(1) Complex gymnastics movement – 1 to 10 reps / BMU 1 1 2 3
(2) Barbell movement – 5 to 15 reps / 8x30 kg OHS
(3) Simple gymnastics movement – 5 to 20 reps / 6 C2B
(4) REST or easy Assault bike / row

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