135 min

1.Weightlifting
Main set
A. Slow pull snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 - / 37.5 37.5 40 / 40 42.5 42.5 / - 45 - / 45 45 -

B. Clean and jerk – (10 -14) x 1 @ 77.5-90%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 77.5-90%1RM range (no heavier)

2.Conditioning
A1. 8 minute AMRAP
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
5 ring muscle ups > 3 reps
Result: 1 + 2 MU

Recovery 5 to 8 minutes (walk, easy Assault bike or row + set up for next piece)

A2. 8 minute AMRAP
10 overhead squats @ 52.5/35kg (115/75lbs)
15 toes to bars
25 cal row
Result: 2 + 1 OHS
Recovery 5 to 8 minutes (Walk, easy Assault bike or row + set up for next piece)

Repeat A1 OR A2 IF you feel like you can repeat your effort (score), otherwise shut it down for the day.

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