From 11.5.2012 -

1. Overhead Squats
   work up to a 10RM - 135#

2. Snatch
   2x1 Snatch, moderate - check out the FAQs for more info on what "moderate" means.

135, 145

1. Row Intervals
   2 x 1000m Row, 5 min rest subbed 100c AirDyne - 16:58 total - 6 minutes for each 100 calories

2. Double Tabata Jumps
   8 minutes of :20 on, :10 off of:
   Jump with a two hand touch to a target 12" above max reach. Score is lowest reps for any of the 16 intervals.

Did two tabatas with about a 1 min break - 9 was the score on each.