Aamu: 45 min
WU for 10 min
1.Weightlifting
Snatch warm up
B. Snatch – 20 x 1 @ 70-80%, go every minute. Start @ 70%, move up on weight every 3 – 5 sets if moving well on all lifts, otherwise stay with the same weight.
37.5 40 40 40 42.5 / 42.5 42.5 (42.5) 42.5 42.5 /
45 45 45 45 (45) / (45) 45 (45) (45) (45) / 45 45

Ilta: 105 min
WU for 15 min
Skill: MU practice for 50 min
Progressions
Muscle up 12 x 1 reps

2.Strength
A1. Back squat
1 x 7 @ 77.5-82.5%
1 x 5 @ 82.5-87.5%
1 x 3 @ 85-90%
1 x 5 @ heavier than first set of 5

3.Barbell cycling