135 min

Skill: MU practice for 45 min
6 MU

1.Weightlifting
B. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range (build the weight up as you go, start counting sets when you hit 90%).
45 55 60 62,5 65 67,5 -

2.Strength
A. Back squat – 4 x 5 @ 82-86%, rest 3 – 4 minutes

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