AM: 60 min
Warm up for 5 min
1.Rowing intervals
8 x 4 min on:2 min off @ VK2-MK pace
- Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
- Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
HR 163/186
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power snatch + snatch 1+1
Go every 90 s. x 12, start @ 60 %