135 min

Skill: BMU practice for 20 min

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Overhead squat @ 40 – 60% 1RM (moderate load), 7 reps / 25-30 kg
(2) – Ring OR bar muscle up, 3 to 8 reps / BMU 5*2 4
(3) – Double-unders, 30 to 60 reps / 30

1.Weightlifting
A. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100+%1RM range
40 - 45 50 52.5 - - -
B. Snatch – 10 x 1 @ 80-90% of A, go every 45-60 seconds
45 - 47,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 79-83%
(2) – Back squat, 3 reps @ 79-83% (on the last (8th) set, perform as many repetitions as possible) / last set: 7 reps
(3) – Strict wide grip pull up, AMAP (As many as possible) / 8 8 7 5
(4) – REST

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow