AM: 60 min
Warm up for 5 min
1.Rowing intervals
5 x 6 min on:2 min off @ 155-165 W
- Pace: 2.09, 2.08, 2.08, 2.07, 2.06, avg. 2.08/500 m
- Watts: 160, 165, 165, 167, 174, avg. 166
HR 159/180
Cool down for 5 min

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x28

2.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)

3.Weightlifting
A.Power snatch + hang snatch
Go every 90 s. x 10