AM: 25 min
Running
4 km
HR 135/151
6.26 min/km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.WL
A. Lifting warm up: Muscle snatch + Snatch balance
3x3+3 @ light weight
- 15 15 25 kg

B. Every 2.5 min:
Snatch from ground
2x3 @ 42.5 kg
2x3 @ 45 kg
1x3 @ 47.5 kg

3.Strength
A. 4 sets:
Ring dips + Hold at bottom 4 x Tough + Max
- 7+15, 6+15, 5+15, 4+15 s.
8-12 Seated DB Press
- 20 lbs

B. Core
- Not done