120 min
WU for 15 min
Skill: HSW practice for 10 min

1.SPP (Skill)
Barbell Efficiency
A. Power clean and jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ Moderate load, rest as needed between sets
30 32,5 30 35
Deliberate practise. Choose one area to work on for each movement.

2.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 5 @ 87.5-92.5% of A1, tempo free, rest 3 minutes before A1
B. Alternate B1 and B2 > not done (done on saturday)

3.SPP (Skill)
A1. Assault bike – 1 x max calories in 20 seconds, rest as needed before A2 > 6
A2. Legless rope climb – 1 x max repetitions in 30 seconds > 2 :)
Goal for part B. Move as fast as possible without sacrificing your movement quality.

B. 8 to 10 minute EMOM > 8 min
Assault bike > 3
Legless rope climb > 1, 1, 5 x 1/2, 1 w/foot lock
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 cal AB + 1 legless rope climb, each minute)

Options for legless rope climb. Legless → half way up only → w/ foot lock

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140