Warm-Up 200m

Main Swim

3 x 400m

Rest 5 min

Cool Down 200m

A: hang snatch + snatch up to heavy, then 3x1+1 @ 90%

B: clean pull + squat clean + squat + split jerk @5x1

C: rack jerk max

Warm-up:

3x
21/18 Calories row
20 Cossack lunges
8+8 1-Arm upright row
6+6 1-Arm overhead squats
15 Sit-ups
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.

Strict dips

7 x 8 Strict ring dips with pause at top.

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Rowing intervals:

10 x 500m row
1:00 min rest between sets.

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Bonus:

6 x 8 Dumbbell bench press
6 x 8 Dumbell bicep curls

Core:
3x
24 GHD Sit-ups
1:00 Plank on rings
30 Flutter kicks

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“Mini triple 3”
3 Rounds:
300m row
30 DU
3 Burpee over rower
RPE 2-3, easy but sweat

Skills

4 rnds for quality
10 ghd hip ext, snatch grip bb 20/15kg
8 bulg. split squat 16/12kg
10m walking lunge, carry plate 15/10kg

Split Jerk
5 x every 2:30 min
3 at 60% 1RM

500m row
3 rnds of
3 death jump
7 KBS 16/12kg
7 scap pull up

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spend 7 min practicing with your favourite drills and building up the weight

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5 rounds, each round for time, of:
5 Power Snatches, 65% of 1 RM
5 Power Cleans, 75% of 1 RM
Resting 90s between each round
use 2 Barbells

3 rounds for time:
20/16cal Row
15 GHD Sit-ups
40m Sandbag Bearhug Carry 60/40kg

4 - 5 sets for quality:

30 sec hip extension
30 sec hip extension Hold

rest 1 minute

30 sec Barbell Zombie Squat
30 sec Barbell Zombies Squat Hold

Rest 1 minute