105 min

A. Skill: HSW practice for 10 min

B. Skill: MU practice for 25 min

2.Strength
A. Alternate
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 79-81% 62.5
1 x 4 @ 81-83% 65
1 x 3 @ 83-85% 67.5
1 x 4 @ AHAFA 67.5
A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
1 x 8 no weight
1 x 6 5 kg
1 x 4 5 kg
1 x 6 2.5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 76-78%
1 x 5 @ 80-82%
1 x 3 @ 84-86%
1 x 7 @ AHAFA