AM: 40 min
2 min run/1 min walk
6 km, 6.48 min/km
HR: 130/160

PM: 155 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Lifting warm up: Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
- Heavy single

C. 5x1 @ 90 % of max

4.Accessory
15 Banded pull apart
10+10 Single leg eccentric knee extension - 15 kg