Warm-up:

3x
18/15 Calories row
20 Cossack lunges
10+10 1-Arm upright row
6+6 1-Arm overhead squats
10+10 1-Arm windmills

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Snatch

Every minute on the minute for 9:00 minutes of:
1) 3 @ 69%
2) 2 @ 72%
3) 1 @ 75%

4 x 3 Snatch pull from 5cm deficit @ 100% snatch 1RM

Bench press

Set of 8 (4 reps in reserve)
2 x 6 (4 reps in reserve)
2 x 4 (4 reps in reserve)

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Rowing workout:

5000m row at 85-90% effort

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Bonus:

5 x 10 Dumbbell bench press
5 x 10 Dumbell bicep curls

Core:

3x
5+5 Turkish get-ups
40 Cyclist crunches

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