135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions
MU x 5 reps

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang power clean (above knee) – 15 x 1 @ 65%+ 1RM clean, 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.
3x45 3x50 3x52.5 6x55

B. Snatch – build to a heavy triple (3) for the day
25 30 35 40 42.5 2. x

2.Strength
A. Alternate A1 and A2
A1. Back squat – 3 x 3 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 6 @ 85-90% of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 25
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

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