19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
KB Row 1,2,3,4 x 16KG
KB Snatches 6 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

Stretch

Even though this is officially my light day and the rows are easier than pullup I can move through the ladder at a much faster pace so it becomes more of a conditioning exercise.