AM: 40 min
PK2-VK1
2 min run/1 min walk
HR 143/174
6.5 km, 6.12 km/km

PM: 125 min
Warm up for 15 min

1.MU
- Drills
- MU 4 x 1
- MU 11 x 2
- MU x 26

2.WL
A. Lifting warm up: Snatch balance + Overhead squat
- 3x2+2 @ medium weight
- 25 30 35 kg

B. Snatch from ground
- 7x1 @ 50 kg

3.Strength
4 sets:
12 DB Fly 15 lbs
15 DB Lateral raises 10 lbs