135 min
WU for 20 min
Skill: MU practice for 40 min
Muscle up 16 x 1 reps

1.Weightlifting

A. Suggested snatch warm up

A. No feet snatch – (14 – 18) x 1 @ 65%+, go every 45 seconds. Perform the reps in 2 waves: On first wave (7 to 10 reps) start @ 65% and move up on weight every 1 to 2 sets if moving well, build to no higher than 85%1RM then take the weight down by 10-15% and build back up (as form allows) with the remaining reps.
35 35 37.5 37.5 40
42.5 (45) 40 42.5 45
45 (45) 45 47.5

B. Cluster (squat clean into a thruster) + clean – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

2.Skill
5 min EMOM
6 HSPU - abmat