Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch Above Knee Blocks
5 sets x 1 rep @ 70% (68 kg)

Clean Above Knee Blocks
5 sets x 1 rep @ 70% (82 kg)

Bracing


Conditioning
Interval Rowing
30 sec on/30 sec off (damper at 8)
10 rounds

Averaged about a 1:45 pace and finished at about 1500 meters