Warm-up:

3x
18/15 Calories row
20 Cossack lunges
10+10 1-Arm upright row
6+6 1-Arm overhead squats
10+10 1-Arm windmills

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Snatch:

Every minute on the minute for 9:00 minutes of:
1) 3 @ 69%
2) 2 @ 72%
3) 1 @ 75%

4 x 3 Snatch pull from 5cm deficit @ 105% snatch 1RM

Bench press

Set of 6 (3 reps in reserve)
2 x 4 (3 reps in reserve)
2 x 2 (3 reps in reserve)

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Rowing intervals:

2000m @ 5k pace
Rest 1:30
750m @ 5k pace right into
250m sprint
Rest 3:00 min
500m @5k pace right into
250m sprint
Rest 2:00 min
3 x 250m sprint with :30s rest between sprints

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Bonus:

5 x 10 Skull crusher
5 x 10 Bicep curl barbell

Core:

3x
21 GHD Sit-ups
:50s Plank on rings
30 Flutter kicks

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