CLASS

A. Every 3mins for 15min

Squat Snatch

Hang Squat Snatch

OHS

B. 21-15-9

OHS 43/30

Strict Ring Dips

Scaling: kipping/band

EXTRAS

Row 1000m

Rest 2:00

Row 800m

Rest 1:30

Row 600m

Rest 1:00

Row 400m

Rest 0:30

Row 200m

* Set a time for the 1km row and try to lower your 500m split by 3-4 seconds every time.

Mobility

Spend 5 minutes either side working on stretching your hamstrings with a band.

* This should be developmental static stretching. Try to increase range of movement 5-6 times over the 5 minutes.