Aamu: 45 min
WU for 10 min
1.Weightlifting
Clean & jerk warm up
A. High hang clean – 15 x 2 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 45 47.5 47.5 50
52.5 52.5 55 55 57.5
57.5 60 60 62.5 x 62.5 x

Ilta: 135 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 87.5 – 97.5%1RM range
25 30 35 40 45 47.5 50 52.5 55 x x

2.Strength
A. Rotate through
A1. Back squat (rest 1-2 minutes before A2)
1 x 8 @ 70-75%
1 x 6 @ 75-80%
1 x 4 @ 80-85%
1 x 8 @ heavier than first set of 8
A2. Behind the neck strict press – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A3
15 17.5 20 20
A3. Barbell bent over row – 4 x 10 @ AHAFA (add load each set), rest 2 – 3 minutes before A1
40 42.5 42.5 42.5

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140