120 min

Skill: HSW practice for 15 min

1.Weightlifting
A. Snatch – build to a heavy single (1) for the day, in a 20-minute window

2.Strength
A. Back squat – 3 x 6 @ 70%, rest 1 minute between sets > 60 %
3*5*60 kg

3.Conditioning
A. 3km run for time > not done

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow