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A. Snatch – 5×3. If your technique is good, try to increase your weight from last week on all or some of the sets.

B. For individual times:

Row 500 m, rest 3 minutes

Row 500 m, rest 3 minutes

Row 250 m, rest 90 seconds

Row 250 m.

C. 3×5 “bat wings” with a 5 second hold at the top position. Aim to pull your shoulder blades as close to each other as you can. Go as heavy as you can on these, while still getting the shoulder blades retracted at the top.