AM: 70 min
Warm up for 10 min
1.Rowing intervals
6 x 6 min on : 2 min off @ 160-165 W
- Pace: 2.08, 2.07, 2.07, 2.07, 2.05, avg. 2.07/500 m
- Watts: 165, 167, 167, 168, 168, 175, avg. 168
HR 165/185
Cool down for 5 min

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 12x2
- MU x30

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Snatch
EMOM15 x 1

B. Hang power snatch
EMOM6 x 5
- 27.5 27.5 30 30 32.5 32.5