Aamupäivä: 120 min

1.Weightlifting
A. Hang snatch (above knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
35 35 37,5 / 37,5 40 40 / - 42,5 45 / 47,5 50 52,5 / 55

2.Strength
A. Back Squat – 5 x 5 @ 75-77-79-81-83%1RM, rest 3-4 minutes between sets

B. Alternate B1 / B2 for 5 rounds
B1. Strict press – 5 reps @ 75-77-79-81-83% 1RM, rest 1-2 minutes before B2
27 28 28 29 30
B2. Strict chin up – 8 to 12 reps @ AHAFA, rest 2 minutes before B1
5*8

Ilta: 75 min

Skill: HSW practice for 20 min

3.Conditioning
A. “The 30-20-10” intervals
4 x [5 Rounds on Assault bike, ski erg OR rower of] > row
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
Rest. 2 minutes between sets of intervals
RPE 4 = “moderate”, RPE 6 = “Moderately hard”, RPE 9 = “Very, very hard”

Avg paces: 2.13.4, 2.11.6, 2.11.1, 2.11.1 / avg. 2.11.8 / 500 m

4.Cool down
A. Row or assault bike at an easy pace for 5-10 minutes
B. Lunge Flow