AM: 40 min
60 s. run/60 s. walk
HR 119/148
5.5 km, 7.26 min/km

PM: 145
Warm up 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. EMOM10
1 Snatch + 1 TNG snatch
%
1-4 minutes: 65-70% - 38
6-7 minutes: 70-75% - 41
8-10 minutes: 75-80% - 44

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

4.Accessory
EMOM9
1. 20+20 s. One leg hip thrust - 8/side, 7 kg
2. 30 s. hollow hold
3. 40 s. Alternating DB squat snatches - 12 reps, 10 kg