Sport: Hang Snatch 3 x 60%, rest 90 seconds 3 x 65%, rest 90 seconds 3 x 70%, rest 90 seconds 3 x 75%, rest 90 seconds 3 x 80%
Fitness: 3 rounds of: 20 weighted walking lunge and bicep curl alternating arms as you lunge 30/20 15 weighted sit ups 30/20 Rest 1 minute x3
plus
40-30-20
KBS 70/53 (int. 53/35)
Calorie Row
