AM: 40 min
90 s. run/60 s. walk
5.9 km, 6.47 min/km
127/161

PM: 145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Every 90 s. x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 73-77%
- 40 42.5 42.5 42.5 kg

B. Consistency work for snatch:
Every 30 s. x 10 (for 5 minutes)
2 TNG Snatch
x 60-65%
- 35 kg

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

B. 20-18-16-12-10 One leg deadlift
- 16-20 kg
* After each set do: 3+3 Windshield wiper abs