MORNING: 20 min aerobic work
1 min walk/1 min run
HR 112/132
6.59/4.23 min/km

EVENING: 150 min
JG rest day

1.Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min
- Drills
- Bfly attempts in sets of 3 x 13

2.Weightlifting
A. Every 2 min for 16min:
Power clean + 2 FS
- Build from 50% of weakest movement to 80% of weakest movement

3.Conditioning / Sustainable sport specific intervals:
A. 8 sets of 2min on/ 1min off:
- 5 TnG Power clean (noin 85% arvioidusta tng vitosmaksimista) - 42.5 kg
- Row for meters @ rpe 14-15

Row meters increase 5-10 m every round
Results: 390, 404, 410, 410, 414, 415, 415, 412 meters
HR: 176/191

4.Accessory
A) KB single arm press 3x8+8 - 8 8 8 kg
B) Single arm bent over row 3x 8+8 - 30 30 30 lbs
C) Side plank rotations 3 x 20+20 - done