AM: 45 min
90 s. run/60 s. walk
6.4 km, 7.04 min/km
HR 124/156

PM: 155 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30

2.WL
A. Power snatch
1x2x77-80%
1x2x82-84%
1x1x87-90%
1x1x92-95%
1x1x85%
1x3x70%
- New set every 2.5 minutes

B. Consistency work for snatch:
10-8-6-8-10
Hang power snatch x 60% of your power snatch 1 RM
- 28.5 kg

3.Strength
A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
- New set every 3 minutes
- 75 kg

B. 4 rounds of:
10 Double DB OHS or narrow grip OHS - 15 lbs
20+20 s. Side plank hold

4.Mobility