AM: 45 min
1 min run/1 min walk
6.8 km, 6.44 min/km
HR 126/159

PM: 165 min
Warm up for 15 min

1.MU
- Drills
- MU 32x1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
Build to Rpe 9 1+1 for the day

B. 4x1 snatch @ Max of complex
- 52.5 kg

C. Halting snatch deadlift
3x5 @ 95-100 % of max Snatch
- 52.5 55 57.5 kg

3.Strength
A. 4 sets:
8-12 DB Bench press - 12x13.6 10x15 11x15 11x15 kg
8-12 Barbell Prone row - 12x40 8x45 8x45 8x45 kg

B. Tabata hollow/arch hold