135 min
WU for 10 min
Skill: MU practice for 10 min
Strict MU 2 x 1 reps

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM > Every 2 minutes, for 24 minutes
Ring muscle up x 1
Total of 12 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency

A. Push jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
9x25 7x30 12x32.5 9x35

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 1 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Bench press – 4 x 6 @ 77.5%+ (AHAFA), rest 2 minutes before B2
1x6x40 3x6x42.5
B2. Barbell bent over row (supinated grip) – 4 x 6 @ AHAFA, rest 2 minutes before B1
2x6x40 2x6x45

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140