oly lifting and long rowing intervals Workout
Skill
Snatch - 60kg
C&J - 72kg
Strength
5-5-5-5-4-3
back Squats (60kg - 70kg - 80kg - 90kg - 100kg - 110kg)
5x5 unbroken weighted ring dips 10kg (60s rest)
Midline
3x10 back extensions 20kg
20s plank 10s rest (20kg) x6
endurance
warm up: 1000m row
2x3000m row (3 minutes rest) (12:17-12:28)
cool down: 500m row
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