135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
50 52,5 52,5 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press
3 x 6 @ 76-80%, rest 1 minute before B2
1 x AMAP (As Many As Possible) @ 76-80% / last set 12 reps
B2. Barbell bent over row – 4 x (10-8-6-8) @ AHAFA, rest 2 – 3 minutes before B1
40 40 42,5 42,5 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
16 16 16 kg KB
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3
11 11 12
C3. DB incline bench press – 3 x 10 @ AHAFA, rest 90 seconds before C1
20 25 25 lbs

2.Conditioning
A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 4 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”,
Total calories: 43 42 cal

REST 3 Minutes before A2

A2.4 minute AMRAP of:
5 power snatches @ 60/40kg (135/95lbs) > 30 kg
30 double-unders
Results: 3 + 5 ps, 3 + 5 ps

REST 3 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow