A.) Snatch Waves

Wave 1
3 reps @75-77.5%
2 reps @77.5-82.5%
1 rep @82.5-87.5%

Wave 2
3 reps @77.5-82.5%
2 reps @82.5-87.5%
1 rep @90%+--

B.) 4 rds for quality
1 legless climb
10m HS walk (slalom)
12 pistol squats

C.) Ergo conditioning week 3
3 rounds
3 min bike erg meters
1 min rest
3 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min