135 min

BMU practice for 45 min

1.Weightlifting
B. Clean and jerk – (5 – 7) x (3 + 3) @ 72.5-85%. Build to a heavy set of 3 cleans THEN 3 jerks for the day, aim for 5 to 7 sets @ 72.5-85% 1RM range
45 47.5 50 52.5 52.5

2.Strength
A1. Back squat – 4 x 4 @ 83-86%, rest 90 seconds before A2

B. Alternate
B1. Strict press – 4 x (4 – 6) @ 83-86%
6*30 3*6*31

3.Cool down
A. Easy Assault bike for 5 min