135 min

A. BMU practice for 30 min

1.Weightlifting
A. Snatch – 15 x 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 37,5 40 / - 40 40 / 40 42. 42.5 / 42.5 - -

B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
NOT DONE

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 4 @ 82-85%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / f. Rest 2 – 3 minutes before A1.
8 8 8 8 9

B. Alternate
B1. Strict press – 3 x (4-6) @ 82-85% (increase load from last week), rest 1 minute before B2
5*30 6*30 6*30 kg
B2. Reverse back rack lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1
3*12*50 kg

3.Cool down
A. Easy Assault bike