120 min
WU for 15 min
Skill: HSW practice for 15 min

1.Rowing test - 1 min for max cal not done

2.Weightlifting
A. Suggested snatch warm up

A. Snatch – 20 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

3.Strength

A. Deadlift, rest 3 – 5 minutes between sets > Back squat
1 x 8 @ 70-77.5% 65
1 x 6 @ 75-82.5% 70
1 x 4 @ 77.5-85% 75
1 x 6 @ AHAFA (Go heavier than you did at WK1 of this cycle) 70

B. Push press – Build to a heavy triple (3) for the day, rest 2 – 3 minutes between sets
35 40 45 50 2x52.5

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140