120 min
WU for 10 min
Skill: HSW practice for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U

A. Clean (singles), build load up progressively, start @ 60% build up to 90% as follows
A1. Go every 30 seconds for 5 total reps
A2. Go every 45 seconds for 5 total reps
A3. Go every 60 seconds for 5 total reps
35 37.5 40 42.5 45 / 47.5 50 52.5 55 57.5 / 60 62.5

B1. CFG Games 2016 #6, Squat clean pyramid

For time:
10 squat cleans (245 / 165 lbs), by 2:00 / 45
8 squat cleans (265 / 180 lbs), by 4:00 / 50
6 squat cleans (285 / 195 lbs), by 6:00 / 55
4 squat cleans (305 / 205 lbs), by 8:00 / 62.5
2 squat cleans (325 / 215 lbs), by 11:00 / 67.5

Result: 10.17
168/178

2.Strength
A. Front squat w/pause
A1. Build to a heavy double (2) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 82.5+% A1, rest 3 minutes between sets. Start @ 82.5% of A1, add load on each set

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