PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1 + 8x2
- MU x24

2.Weightlifting
E2MOM16: Split jerk x 3

3.Running intervals
E3MOM24: 400 m run on assault runner
Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
12-12.5 km/h
HR 169/185

4.Strength accessory
4 sets:
7 strict pull ups
8 shoulder press - 29 kg