Warm-up

3x
15/12 Calories row
10+10 1-Arm upright row
8+8 1-Arm overhead squats
6+6 Windmills
4 High box jumps

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Snatches

Build up to a heavy, but fast set of 3 snatches.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight
* Use around 20:00 minutes.

Deficit (5cm) snatch pull, 3 x 5 @ 115% of heaviest set of 3.

Bench press

Set of 10 - 4 reps in reserve
2 sets of 8 - 4 reps in reserve
2 sets of 6 - 4 reps in reserve

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Rowing intervals

1500 - Damper 4-6
Rest 1:30
500 - Damper 2-3
Rest 1:00
1000 - Damper 4-6
Rest 2:00
500 - Damper 2-3
Rest :45
250 - Damper 2-3
Rest :30
250 - Damper 2-3

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Bonus

4 x 12 Dumbbell bench press
4 x 12 Dumbell bicep curls

Core:

3x
10+10 Turkish get-up starts
20 Heels over object taps
20 Weight supported flutter kicks

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