Strength:
A) Snatch to max in 12 min
B) CJ to max in 12 min
C) FS into Power Jerk: 60/2*3 sets
Skill:
A1) Bench Press: 4 sets of 4 at one heavy weight, rest 90 sec
A2) Bent Over Row: 4 sets of 3 with a 3 sec pause at chest, rest 90 sec
Conditioning
8 sets:
30 Cal Row
8 FS (135/95)
Rest 1:1