Warm up:
800m run
then 3 rounds of
10x abmat sit ups
10x overhead squat 45#
50x double unders

Mobility
2:00 left and right banded shoulder stretching for external rotation

Olympic:
Hang Power Snatches 1. 95# 2. 105# 3. 115# 4. 125# 5. 135# .. 3 misses at 145#

Strength:
5x6 Front squats @ 175# 45-60 rest between efforts

Interval:
3 rounds for reps of
1:00 sumo deadlift high pull @ 95#
1:00 rest
1. 25 reps
2. 23 reps
3. 24 reps

Bitchwork:
Row 1000m for time rest 4 minutes then row 1000m for time again.
1. 3:33
2. 3:30