120 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 7x2
- MU x 22

2.WL
A. Muscle snatch + Overhead squat
Build to 70% effort 3+3 for the day
15 20 22.5 25 kg

B. Hang power snatch
Build to 75% effort double

3.Aerobic work
30-40 min for Quality:
750 m Row
Then 3 rounds of:
5+5 Pike Toe touch
5+5 Reverse lunge to knee lift
15 s. Active hang
Then:
1500 m Bike
Rest 60-90 s. between rounds