A1) Row or Ski for 5 minutes @ easy pace
A2) Row or Ski 5 minutes @ increasingly faster pace
1st minute @ 2:00/500m pace
2nd minute @ 1:55/500m pace
3rd minute @ 1:50/500m pace
4th minute @ 1:45/500m pace
5th minute @ 1:40/500m pace
No recovery between minute intervals, simply increase pace
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B1) Clean Hi-Pull (Heavy) +Snatch & OHS @ 60-65% (1RM)
One triplet every 30 seconds for 10 minutes
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C1) 5x Clean Hi-pull @ 70% 1RM +
3x Clean Hi-pull @ 80% 1RM +
2x Clean Hi-pull @ 85-90% 1RM +
4x (100m/40sec Rest) Row, Ski, or AirDyne (15cal/40sec Rest)
Three sets, Rest 2-3 minutes between sets

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DRI-FIRE PISTOL STRONG HAND WORKING WITH LIGHT