AM: 40 min

Aerobic work
60 s. run/60 s. walk

PM: 120 min

1.WL
A. Every 2 minutes x 4
3 Power snatch from the blocks
x 75-80% / 1-1.5 reps in the tank
- 37.5 37.5 40 40

B. Snatch consistency work
Every 2 minutes x 3
1 Snatch pull + 1 Snatch + 1 Snatch balance x 70-75 %
- 40 40 40

2.Front squat
10 sets of 5 reps @ 70%
- 8 x 5 x 55 kg
Rest 2 minutes between sets

3.CTB
EMOM10:
1) x reps CTB - 8
2) Easy bike

4.Accessory
20 s. on : 20 s. off x 3 rounds:
1) 8 hamstring curls
2) Weighted plank hold - 10 kg