AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.23 min/km
HR 124/155

PM: 135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. EMOM10: 2 Snatch
%
1-4 minutes: 65-70% - 38 kg
6-7 minutes: 70-75% - 41 kg
8-10 minutes: 75-80% - 44 kg

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 52.5 kg

4.Accessory
EMOM9
1. 20 + 20 s. side plank hold
2. 40 s Max reps DB squat snatches - 25 lbs
3. 8 TNG snatch grip deadlift x75-80% snatch 1RM - 44 kg