AM: 50 min
1 min walk/1 min run
6.95 km, 7.15 min/km
HR 122/149

PM: 155 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 25 (singles)

2.WL
A. Barbell warm up

B. Power snatch
E2.5MOM x 6:
1x3x72-74%
1x2x77-80%
1x2x82-84%
1x1x87-90%
1x1x92-95%
1x3x70%

C. Consistency work for snatch:
10-8-6-4-2 TNG power snatch x 60% of your power snatch 1RM
- 28.5 kg

3.Strength
E3MOM x 5:
Back squat 3x80% + 4 Jumping lunges after each set
- 72 kg

4.Accessory
4 rounds of:
6 OHS - 35 kg
12 GHD sit ups

5.Cool down mobility