Skill
Snatch - 60kg

Strength
3-3-3-1 Front Squats (80kg - 90kg - 100kg - 110kg)
3-3-3-1 Power Jerk (60kg - 70kg - 80kg - 90kg)

Midline/Assistance
3x10 Hip Thrusts (20kg)
3x10 seconds L-sit Hold (2m rest)

endurance
warm up: 5 minutes row at 2:10
2x2000m row (4m rest) (7:51 - 8:12) (resistance of 1st at 10)
-4 minutes rest-
1000m row (3:51)
-4 minutes-
500m row (1:53)
cool down: 5 minutes row at 2:10