135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. Slow pull snatch + snatch – (15 – 20) x (1+1) @ 65%+, go every minute. Perform the reps in 2 waves
35 35 37,5 / 37,5 40 40 / 42,5 45 40 / 42,5 42,5 45 / 45 - - / 47,5

B. Clean and jerk – (4 – 8) x (2+2) @ 77.5-87.5%. Build to a heavy set of 2 cleans THEN 2 jerks for the day, aim for 4 to 8 sets @ 77.5-87.5%1RM range

2.Conditioning
A. For total of 3-4 rounds (3-4 x A1 + A2)

A1. 2 minute AMRAP
30 double unders
10 thrusters @ 43/30kg (95/65lbs)
Results A1: 2 rounds, 1 + 9 thrusters, 1 + 6 thrusters

REST 2 minutes before A2

A2. 2 minute AMRAP
10 bar facing burpees
10 overhead squats @ 43/30kg (95/65lbs)
Results: 1 + 10 bfb, 1 + 6 bfb, 1 + 6 bfb

REST 2 minutes before A1

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

Back Landmine Row Lift

4 RFT:
12 Deadlifts
15 Toes to Bar
200 meter sprint

Squat up to a heavy five e2mom

power clean @ 100kg

OTM 10:
Power Snatch + 3 OHS

10 x 3min row, 1min rest in between.

Power clean tripples and add weight after three sets... EMOM

75 Ring-dips
75 Pull-ups.

1min per movement and rest
5+5 lunges
10 ball over shoulder
assault bike