160 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 11x2
- MU x 30

2.WL
A. Lifting warm up: Muscle snatch
- 3x5 @ light weight
- 15 20 20 kg

B. Power snatch
- 7x1
- Start @ 70% effort, build to heavy but technically sound single.

3.Accessory
3 x 10 Heel elevated Goblet squats @ 3011 Tempo
- 8 10 10 kg

4.Aerobic work
Easy bike for 30 min
11740 m
2.33 min/km, avg. watts 97
Avg. HR 113