45 min
WU for 10 min

1.Weightlifting
Suggested snatch W/U
Main set
A. Hang power snatch (above knee) + 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.
3x30 3x32.5 3x35 3x37.5 3x40

120 min
WU for 10 min
Skill: BMU practice for 25 min
BMU x 5 reps :)
B. Clean and jerk – build to a heavy triple (3 x 1+1) for the day
Note. Performed as 3 x 1 clean + 1 jerk
25 35 45 55

2.Strength
Perform A, B and C together, rotating through for 2 waves (A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
A. Back squat
A1. 2 x 12, rest 1 minute before B1
A2. 2 x 10, rest 1 minute before B2
A3. 2 x 8, rest 1 minute before B3
Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps).

B. Strict (weighted) chest to bar pull up
B1. 2 x 6, rest 1 minute before C1 2x6
B2. 2 x 5, rest 1 minute before C2 2x5x5kg
B3. 2 x 4, rest 1 minute before C3 2x4x5kg

C. Strict (weighted) dip
C1. 2 x 6, rest 2 minutes before A2 2x6
C2. 2 x 5, rest 2 minutes before A3 2x5
C3. 2 x 4, rest 2 minutes before A1 4x5kg 4

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