AM: 40 min
90 s. run/60 s. walk
5.8 km, 6.57 min/km
HR 120/156

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
4x2x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 40 42 42 42 kg

B. Snatch pull (normal tempo)
4x3x "2 reps in the tank"
New set every 2 minutes
- 55 60 60 60 kg

C. Snatch balance + OHS
3x2+1x "2 reps in the tank"
New set every 2 minutes
- 40 42.5 42.5

3.Accessory
EMOM12:
1. 8 Heavy hip thrust - 60 kg
2. 16 Heavy goblet squat - 20 kg
3. 30 s. Heavy weighted plank - 15 kg