Morning: 45 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. Hang power snatch (above knee) + snatch – 15 x (1+1) @ 65%+ 1RM snatch, 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.
32,5 35 37.5 40 40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 52,5 57,5 62,5 (65)

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a 2nd set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
A. Back squat
A1. 2 x 8, rest 1 minute before B1
A2. 2 x 6, rest 1 minute before B2
A3. 2 x 4, rest 1 minute before B3
Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 10, 8, 6 reps).

B. Strict (weighted) chest to bar pull up
B1. 2 x 4, rest 1 minute before C1 2x4x7 kg
B2. 2 x 3, rest 1 minute before C2 3x7 3x10 kg
B3. 2 x 2, rest 1 minute before C3 2x2x10 kg

C. Strict (weighted) dip
C1. 2 x 4, rest 2 minutes before A2 2x4x5 kg
C2. 2 x 3, rest 2 minutes before A3 3x5 3x7 kg
C3. 2 x 2, rest 2 minutes before A1 2x7 2x10 kg

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