AM: 30 min
60 s. run/60 s. walk
4.4 km, 6.56 min/km
HR 128/159

PM: 150 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 25 (singles)

2.WL
A. Every 90 s. x 4:
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 70-75 %
- 38.5, 38.5, 40, 40 kg

B. Consistency work for snatch:
Every 30 s. x 1 Snatch x 70% for 10 rounds (5 minutes)
- 38.5 kg

Rest 2.5 minutes

C. Repeat B
- 38.5 kg

3.Strength
3 sets of:
8+8 Reverse back rack lunges
New set every 3 minutes
- 45 kg

4.Accessory
20-18-16-12-10 Double BD box step overs 2x15kg
*After each set do: 30 s. L-sit hold > 15 s.