AM: 40 min
60 s. run/60 s. walk
5.5 km, 7.18 min/km
HR 120/151

PM: 130 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25

2.WL
A. EMOM10
1 Snatch + 1 Snatch below the knee
%
1-4 minutes: 65-70 %
6-7 minutes: 70-75 %
8-10 minutes: 75-80 %
- 36 39 42 kg

3.Strength
A. 3 sets of:
8+8 Reverse front rack lunges
- New set every 3 minutes
- 45 kg

B. EMOM9
1. 20+20 s. side plank hold
2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
3. 8 strict toes to bar