135 min
WU for 15 min
Skill: BMU practice for 30 min
BMU x 10 reps

1.Weightlifting w/Jyrki
A. Clean & jerk straight up
25 30 35 37.5 40
42.5 42.5 45 47.5 47.5
B. Power clean + jerk, 1+2
5x3x35

2.Conditioning

A. 8 minute EMOM, alternating minutes
(1) – Thruster @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest)
10 9 9 9
(2) – Row for calories (40 sec work : 20 sec rest)
9 10 10 10

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes > NOT DONE

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes
(1) – Overhead squat @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest) > 32.5 kg / 8 8 8 8
(2) – Assault bike for calories (40 sec work : 20 sec rest)
- 8 5 8 (AB was broken)

Total reps: 76 + 53 = 129

3.Cool down
A. 5 minute walk, nose breathing only
B. Thoracic Flow