135 min

1.Weightlifting
A. Snatch pull + slow pull snatch – 12 x (1+1) @ 65+% , go every minute.
35 35 37,5 / 37,5 37,5 40 / 40 42,5 42,5 / 42,5 45 -

2.Strength
A. Sumo deadlift – 4 x 6 @ 72.5-77.5%, rest 3-4 minutes between sets
87,5 87,5 87,5 90 kg
B. Shoulder Press – Build to a 1RM for the day in no more than 15 minutes
35 kg

3.Conditioning
WARM UP
A. Lunge and/or Thoracic Flow
B. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set
A. 5000 m Row Time Trial

Total time: 21.23.9
500m avg. pace: 2.08.3
1000m lap/split times. 4.14, 4.17, 4.18, 4.17, 4.16
Avg. HR. 185
Max. HR. 192
HRR (HR recovery). 177
HRRD (HRR differential). 192-177 = 15

4.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow