AM 8km Row easy pace

-Sn Bal -OHS build to a heavy single

-Pwr sn-Sn x 2 x 6 sets @ 78%

a1)tng sq clean x 5 ( max if feeling it) r 10 secs a2)Deficit Hspu x5 reps reps r 10 sec) 8-12 Bent over Dumbell Row Heavy r 2 mins x 5 rds

-Backsquat Build to a 10rm