Endurance:

5:00 Row at 95% of “6-min row test”

3:00 Rest

5:00 Bike at 95% of “6-min bike test”

3:00 Rest

3:00 Row at 105% of “6-min row test”

3:00 Rest

3:00 Bike at 105% of “6-min bike test”

 

For pace quality

See “6 min row test” here Tuesday, 16 February 2021

See “6 min bike test” here Tuesday, 06 April 2021

 

Strength:

Snatch

7 @ 35% of 1-rm snatch

9 @ 45%

11 @ 55%

9 @ 65%

7 @ 75%

 

For quality

 

 

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