*This is not a single session. This is additional work to be completed in own time throughout the week.

Weightlifting
Snatch to heavy double
3 sets @ 90%
3 sets @ 80%
3 sets @ 70%

3 Snatch grip deadlift; 5 sets

Strength
3 Overhead Squat with 3 sec pause; 5 sets; @ 55-65%

Conditioning
Rowing
6 min @ 22 stroke rate; 2 min rest btw sets; 3 sets
Rest 2 min
4 min @ 24 stroke rate; 1 min rest btw sets; 2 sets
Rest 2 min
3 min @ 26 stroke rate for max metres

Midline
10 GHD Hip Extension
10 Roll Outs from knees
10 GHD Sit-up
3 sets

*Load Hip Extension if required