135 min
WU for 15 min
Skill: BMU practice for 20 min
Progressions

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Power clean – 15 x 1 @ 65%+ 1RM clean, 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.

B. Snatch – build to a heavy double (2) for the day
25 35 40 45

2.Conditioning
A. 5 x 7 minute (continuous) intervals as follows:
2min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
90 sec (hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)
1 min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
30 sec (very hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)

AMRAP
400m run
20 pull ups > 15
30 wall balls @ 9/6kg (20/14lbs) > 10 lbs
20 front rack walking lunges @ 60/40kg (135/95lbs)
30 KB swings @ 24/16kg (53/35lbs)
Max calorie assault bike in the remaining time (if any)

Results: 2 lunges, 8 lunges, 8 lunges, 8 lunges, 13 lunges
168/182

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