Uni Lift

0.8km elliptical in 3:40
2.25km stationary bicycle in 4:20, 0.25km cooldown
Hip mobility:
Burgener Warmup: 5 reps each 10kg
10 hip thrusts, 10 sky humps each leg
10 walkout pushups, 5 step-ups each leg
5 squats, 5 side squats, 5 90° squats
Explosiveness:
5x(snatch deadlift, hang snatch, overhead squat) 20kg
4 reps hang snatch, 4 reps snatch 25kg
14 reps snatch 30kg
Strength:
Deadlift: 5 at 60, 70, 75, 80, 85kg
Military press: 5 at 25, 30, 32.5, 37.5, 40
Accessory lift:
3x10 FLESS
3x10 RLESS
3x10 90° extensions
3x10 hamstring curl 10kg