120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight.
35 37.5 40 42.5 42.5

B. Clean and jerk – Build up to your 8th barbell load on part C
40 42.5 45 47.5 50 52.5 55 57.5

C1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
Every 75 seconds, move up in weight each 75 seconds
20 double unders + 1 clean and jerk @ (weights below)
40 42.5 45 47.5 50 52.5 55 57.5

REST 5 minutes
C2. Repeat the ladder from beginning but without double unders
40 42.5 45 47.5 50 52.5 55 57.5

You must be able to complete at least 8 steps in the ladder. If the weights are too heavy for that, extend the ladder downwards to a starting weight that allows you to do this.

2.Strength
A. Front squat
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set

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