145 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 30 (singles)

2.WL
A. Every 90 s x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
- x 75-80 %
- 42 42 44 44 kg

B. Consistency work for snatch:
Every 40 s x 10 (for 5 minutes)
3 TNG Snatch
- x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- New set every 3 minutes
- 50 kg

B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
* After each set do: 15 GHD sit ups