135 min
WU for 10 min
Skill: BMU practice for 30 min
BMU x 7 reps

1.Weightlifting

A. Power clean into a front squat – NOT DONE

B. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM, 1 movement each minute - warm up
(1) – 10 to 20 cal row
(2) – 100 to 200m run
(3) – 10 to 20 cal assault bike

B. 3 rounds, each for time
10 parallette handstand push ups > from ground
20 wall balls @ 9/6kg (20/14lbs)
4 rope climbs
60 double unders
8 (squat) cleans @ 85/60kg (185/135lbs) > 55 kg

REST 3 minutes between rounds

Results: 7.55, 8.56, 7.35

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

Power clean+squat clean+push jerk
3x60%
3x70%
2x75%
2x80%

Aerobic work for 40 min
1 min walk/2 min run
133/157
7.00/5.25 min/km

For Time:
10 Shoulder to Overhead (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats

15-12-9 reps for time of:

Toes-to-bars
Wall-ball shots, 9KG ball
34KG Thrusters

4x80m
Db front rack, 2x20 kg
Focus on quality of front rack
Rest 90s btw rounds

21-15-9
Thrusters
Pull Ups

Warm up

10 rounds of:

• 10 front squats (95lb)
• 10 burpee pull up
• 10 swings (70lb)

Morning: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
40 42.5 42.5 45 45 47.5

Evening: 135 min
WU for 10 min
Skill: MU practice for 30 min
MU x 5 reps

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2.SPP (Conditioning)

A. 12 minute AMRAP
8 (strict) handstand push ups > kipping, abmat
12 power snatches @ 40/30kg (95/65lbs) > 25 kg
16 pistols, alternating

Result: 4 rounds

Rest 8 minutes before part B

B. 12 minute AMRAP
1-2-3-4-5-6 etc. power cleans @ 85/57.5kg (185/125lbs) > 47.5 kg
1-2-3-4-5-6 etc. push jerks @ 85/57.5kg (185/125lbs) > 47.5 kg
12/9 cal assault bike

Result: 6 jerks @ round 7

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only

65% x 5
75% x 3
85% x 1+
75% x 3
85% x 5+