Rowing intervals for 12mins rowing 100m on the 30 sec at 1.40/500m or better
Back Squat 3 sets of 5 just 117.5kg
Press 3 sets of 5 just 55kg
3 snatches working to 62kg
1 power clean 1 power jerk by 2 working up to 80kg
3 push press working up to 85kg
Skills on the minute
Pistols, du's, handstands, pull ups
Rope climbs with 400's
Racing triplet against partner with 50kg kettlebell
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