120 min
WU for 10 min
Skill: BMU practice for 30 min
Paoli drill
HTB from ground

1.Weightlifting
A. Suggested clean and jerk W/U
A. Power clean + clean – 12 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). > not done

B. Hang snatch – build to a heavy double (2) for the day

2.Conditioning
Beat and compare your results to WK1 of this cycle

A. Intervals – 12 x 3 minutes (36 minutes total) as follows: 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)

Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec = 3 minutes) – the only rest is the 30 seconds of walking at the end of each interval. Do not stop moving until all intervals are done.

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
Result: 1 + 30 KBS

A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg
Result: 2 + 12 BOB
170/181

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