Aamu: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 35 37.5 37.5
37.5 40 40 40 42.5
42.5 42.5 45 45 x 45 x

Ilta: 135 min
WU for 10 min
Skill: MU practice for 30 min
Progressions
Muscle up 5 x 1 + 1 x 2 = 7 reps

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2.SPP (Conditioning)

A. 8 minute AMRAP
12 pull ups
21 KB swings @ 24/16kg (53/35lbs)
400m Run

Result A1: 2 + 50 m run
Result A2: 2 + 17 KBS

REST 10 MINUTES

B. For time
30 lateral burpees
30/20 cal AB
30 burpee box jumps @ 24/20″
30/20 cal AB
30 bar facing burpees
30/20 cal AB
Time cap. 12 minutes

Result B1: did not do 5 cal AB + 30 bar facing burpees (aloitin vahingossa AB:lla, järjestys meni väärin päin)
Result B2: not done, only one set

REST 10 MINUTES Then repeat both A and B one more time, your aim: match your result from the first go.

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