11 Push Ups
American KB Swings (AMREP)

RX: 28lbs

Incline barbell bench press 4x5reps

"Moon"

Seven rounds for time of:

10 Right arm Hang Dumbbell Snatch, 40 lbs / 30 lbs
1 Rope Climb, 15 ft
10 Left arm Hang Dumbbell Snatch, 40 lbs / 30 lbs
1 Rope Climb, 15 ft

Subbed rope climb with 20 jumping pull-ups, 30# snatch

6 rounds:
20 OH Squat
15 Bar Facing Burpees
10 HSPU
Rest 1 min between rounds

3x3@75%

Skating for 80 min
17 km
12.5 km / h
No HR data

400 meters burpees

Morning: 70 min
WU for 15 min
Skill: BMU practice for 35 min
Bar muscle up x 10 reps
Skill: MU practice for 20 min
Muscle up x 1 reps

Afternoon: 120 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk warm up

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
42.5 45 47.5 50 52.5 55
55 57.5 57.5 57.5 57.5 57.5

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range

2.SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories
Result: 25 cal
Avg. rate: 35 spm
Avg. cal/h: 1528
Avg. split: 1.39.0

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs) > 35 kg
150m run
Result: 5 snatch @ round of 7

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs) > 30 kg
12/9 cal assault bike
Result: 1 cal @ round of 18

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

Shoulder Press x RM

Chipper

30 Pullups
50 Situps
100 Double Unders
25 T2B
25 Pushups 40#
1 Minute L Sits
50 Situps
50 Burpees
20 Pullups