135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions
BMU 13 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean + power clean – 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.
45 47.5 50 / 52.5 52.5 55 / 55 57.5 57.5
60 60 62.5 / 62.5 62.5 x 62.5

B. Snatch – not done

2.Strength

A. Rotate through
A1. Back squat, rest 1-2 minutes before A2
1 x 8 @ 70-75%
1 x 6 @ 75-80%
1 x 4 @ 80-85%
1 x 8 @ heavier than first set of 8
A2. Behind the next strict press – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A3
15 17.5 20 20
A3. Barbell bent over row – 4 x 10 @ AHAFA (add load each set), rest 2 – 3 minutes before A1
40 42.5 45 45

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