105 min
WU for 15 min

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
25 35 45 55 55 / 60 60 60 60 62.5 (65)

2.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 3 @ 85-92.5%. Start at low end of the % range and add load each set to build towards the high end (if possible)

A2. Strict press – 5 x 3 @ 80-90%
30 4x3x32.5

A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pullups
10 8 6 6x2.5 kg

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow