Prep
Rower Fish Game

Essentials
A.
12 min practice this complex at a light to moderate load
Power Snatch + Hang Power snatch Above the Knee + Hang Power Snatch Below the knee

B.
3 Sets
Heavy Kettlebell Swing x 15 reps
Boat Hold x 20 sec
Broad Jump x 9 reps
Row x 250 meters (each round pace should get faster on the row)
Rest 90 sec

C.
‘The Strongman’
For Total reps:
Deadlift x max reps 90 sec @ 80%
Rest 2 min
Push Press x max reps 90 sec @ 90% of shoulder press
Rest 2 min
Dual Dumbbell Bench Press x max reps 90 sec (choose heavy Dumbbells )
Rest 2 min
Stone Over shoulder x max reps 90 sec (Choose a heavy stone )

Fitness
A.
12 min build to a Heavy complex
Power Snatch + Hang Power snatch Above the Knee + Hang Power Snatch Below the knee

B.
3 Sets
Heavy Kettlebell Swing x 15 reps
Hang From Bar Tuck Up Hold x 20 sec
Broad Jump x 9 reps
Row x 250 meters (each round pace should get faster on the row)
Rest 90 sec

C.
‘The Strongman’
For Total reps:
Deadlift x max reps 90 sec @ 80%
Rest 2 min
Push Press x max reps 90 sec @ 90% of shoulder press
Rest 2 min
Dual Dumbbell Bench Press x max reps 90 sec (choose heavy Dumbbells )
Rest 2 min
Stone Over shoulder x max reps 90 sec (Choose a heavy stone )