Warm-up:

3x
18/15 Calories row
10+10 1-Arm upright row
10+10 1-Arm overhead squats
10+10 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 @ 125%

Bench press

2 x 8 (4 reps in reserve)
2 x 6 (2 reps in reserve)
1 x Max reps

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Rowing intervals:

2000 - Damper 4-6
Rest 2:00 min
500 - Damper 2-3
Rest 1:00 min
1000 - Damper 4-6
Rest 3:00
250 - Damper 2-3
Rest :30s
250 - Damper 2-3

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Bonus:

4 x 12 Strict dips
4 x 12 Ring-row with pause at top

Core:

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

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