| AM Session: | Rowing Interval |
| 5X4 Min Row | |
| rest 4 mins – Aim for same output every Set | |
| 1 | BS – 6X1 @90+% of Last weeks Heavy Single |
| 2 | Snatch – Find a heavy Single |
| 3 | Snatch – 4X1 @92.5% of 2 – rest as needed |
| 3 | 4 Rounds: |
| 300/250m Row | |
| 15 Pull-Ups | |
| 12 FS (135/95) | |
| 5 | 5X10 GH Raises @21X1 – rest as needed |
