Warm-up

3x
18/15 Calories row
10+10 1-Arm upright row
8+8 1-Arm overhead squats
8+8 Windmills
5 High box jumps

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Snatches

Climb up to a heavy, but fast set of 2 snatches
No tng
no letting go
2 x same weight
Use around 20:00 minutes.

Then

4x4 Snatch pull from 5cm deficit @ 120%

Bench press

Set of 10 (3 reps in reserve)
2 x 8 (3 reps in reserve)
2 x 6 (3 reps in reserve)

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Rowing intervals

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

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Bonus:

4 x 12 Skull crusher
4 x 12 Bicep curl barbell

Core:

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

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