15 MINUTES PRACTICE OF:
Squat Snatch
5 MINUTES REST
EVERY MINUTES ON THE MINUTE FOR 21 MINUTES – SEVEN ROUNDS OF:
1st minute:
3 x Snatch 70-75% 1RM
2nd minute:
5-3 x Pull Up
10-6 x Push Up
15-9 x Squat
3rd minutes:
200-150m Row
– You can choose %1RM, Number of repetitions and meters of rowing. You should have about 20 seconds rest in every minute.