150 min

Skill: ring MU practice for 45 min
10 MU

1.Weightlifting
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range.
52,5 52,5 55 55 57,5

2.Strength
A. Back squat – 4 x 5 @ 78-82%, rest 3 – 4 minutes between sets

B. Alternate (1 set of each for 4 rounds)
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2.
20 15 15 15 lbs
B2. Barbell rollout – 4 x (6 – 8), rest 1 – 2 minutes before B1
6 8 8 8

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