140 min
Warm up for 20 min
1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.WL
A. Snatch pyramid work
1x3x70 % 38
1x2x75 % 41
1x1x80 % 44
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
- New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
- 35

3.Pause front squats
Every 2 minutes x 4
3 Pause front squat
- 55

4.Accessory
20-18-16-14
Standing side bends with empty barbell - 10 kg
DB squat snatches, alternating arms - 25 lbs
* After each full round do 3 high box jumps - 30"