AM: 30 min
4 min run/1 min walk PK1-PK2
4.5 km, 6.41 min/km
HR 133/152

PM: 130 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 11x2
- MU x 28

2.WL
A. Lifting warm up: Dip snatch
3x5 @ light weight
- 15 25 25

B. Snatch from ground
5x2 @ 45-47.5 kg

3.Strength accessory
3 sets:
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions