Strength: 

Seated Behind the neck press 4×8

Strength 2: 

Power clean and power jerk 6×2

Workout: 

3 Sets

• Row 250m
• 25 Dumbbell Snatch 70/50lb
• 25 Burpee over erg
• 25 Dumbbell Snatch
• Row 250m

**rest 6 min between

Accessory Work:

3 Sets

• Tempo Push ups x20 (3 sec lower)
• Dumbbell Rows x20 each arm