Warm-up:

3x
21/18 Calories row
20 Cossack lunges
8+8 1-Arm upright row
6+6 1-Arm overhead squats
15 Sit-ups
5 High box jumps

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Snatches

20 sets of 2 Power snatches,
lift every :30s.
60-65% of 1 rep max snatch.

Strict dips

7 x 8 Strict ring dips with pause at top.

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Rowing intervals:

10 x 500m row
1:00 min rest between sets.

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Bonus:

6 x 8 Dumbbell bench press
6 x 8 Dumbell bicep curls

Core:
3x
24 GHD Sit-ups
1:00 Plank on rings
30 Flutter kicks

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