Morning: 90 min

1.Weightlifting
A. Snatch – 12 x 1 @ 65+%, go every minute
35 37,5 37,5 / 40 40 42,5 / - 42,5 - / - 45 - / - - 47.5

B. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
45 45 47,5 / 47,5 50 50 / 50 50 52,5 / 52,5 52, 52,5

Evening: 120 min

Skill: ring MU practice for 45 min
Progressions

2.Strength
A. Alternate sets of A1 and A2 for 5 rounds
A1. Back squat – 2+ reps @ 90-97.5%, rest 2 minutes before A2.
All sets 2 reps
A2. Strict press – 2+ reps @ 90-97.5%, rest 2 minutes before A1.
2*2*27.5 kg 2*2*30 kg

3.SPP (Conditioning) - not done

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