120 min

1.Weightlifting
A. Snatch – (15 – 20) x 1 @ 65%+, go every minute. Perform the reps in 2 waves.

B. Clean and jerk – (4 – 8) x 1 @ 85-95%. Build to a heavy single (1) for the day, aim for 4 to 8 lifts @ 85-95% 1RM range
55 55 57,5 60

2.Conditioning
A. For total of 3 rounds of (A1 + A2)

A1. 90 second AMRAP
6 deadlifts @ 100/70kg (225/155lbs)
8 burpee box jump overs 24/20″
Results: 1 + 4 bbjo 1 + 5 bbjo 1 + 5 bbjo

REST 90 seconds before A2

A2. 90 second AMRAP
12 cal Assault bike
6 bar muscle ups > 8 C2B
Results: 1 rnd 1 rnd 1 rnd

REST 90 seconds before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow