Warm-up:

3 rounds of:
15/12 Calories row erg
10 Samson stretches, alternating legs.
10+10 1-Arm upright row with dumbbell
8+8 1-Arm overhead squats
20 Deadbugs
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.

*Voit käyttää myös kuormaa, joka on noin 70-75% raskaimmasta 3 toiston sarjasta, jonka otit edellisellä viikolla.

Ring dips

5 sets of 8 strict ring dips with pause at top

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Rowing intervals

1500m - Damper 4-6
Rest 2:00
500m - Damper 2-3
Rest 1:00
500m - Damper 2-3
Rest 1:00
500m - Damper 2-3
Rest 1:00
500m - Damper 2-3

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Bonus:

4 sets of 12+12 Laying 1-arm dumbbell tricep extension.
4 sets of 12+12 1-Arm bent over rows
*Rest 1-2 minutes between sets. 3-4 reps in reserve.

Core:
Total of 60 Starfish crunches. Split anyhow

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