160 min
Warm up EMOM10 + 10 min mob.
- 30 bfly

1.GS
A. MU practice for 60 min
- Drills: RS + TWB + HTR
- MU assisted (suoralla lähdöllä) 9 x 1
- MU (suoralla lähdöllä) x 1 + 4 attempts
- Total of 10 MU

2.WL
A. KB snatch practice for 10 min

B. Power snatch - Build to 70% effort double.
25 25 30 35 37.5 40 42.5

-continue from last weight-

C. Power clean - Build to 70% effort double
42.5 45 50 55 60

3.Aerobic work
A. For 40 min:
5 min Row - 2.25/500 m
5 min Ski - 2.38/500 m
HR 136/145