135 min

Skill: BMU practice for 15 min

3.SPP (Skill)
A. 18 minute EMOM, alternating (1 movement each minute)
(1) – (Squat) snatch TnG @ 40 – 60%1RM (moderate load), 5 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 double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 45 47,5 50
B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
42,5 - 45 kg

2.Strength
16 minute EMOM
(1) – Back squat, 2 reps @ 81-85%
(2) – Back squat, 2 reps @ 81-85% (on the last (8th) set, perform as many repetitions as possible) / last set 6 reps
(3) – Strict chin up, AMAP / 13 8 6 5
(4) – REST

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