135 min

1.Weightlifting
A. Split jerk w/ 2 sec pause in catch – 15 x 1 @ 65+%, go every minute.

B. Power snatch + overhead squat – 15 x (1+1) @ 65+%, go every 60 – 75 seconds.
35 35 37,5 / 37,5 40 40 / 40 42,5 42,5 / 45 45 - / 45 45 47,5

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140