8 rounds
run 400
rest 90
total time not including 8th rest

Baseline: ROM Drills. Row 500m, then 3 rounds (45#) of 3x power snatch, 3x hang snatch, 3x snatch.

Strength: Work up to 1 RM power snatch
75x1 / 115x1 / 115x1 / 125xfail

Stamina: Chipper, not timed: 10x power snatch @ 95# 1 RM, 100x KB snatch (25#) (50per arm), 500m farmers carry (35#)

For time:

500 m row

3 rounds
8reps bench press 80kg
2 reps turkish get up 32kg kb
8 reps hang power clean

500m row

Run/jog 20-25 min, then perform four tabatas:
Push-up tabata
Ab-Mat tabata
Superman rock tabata
Air squat tabata

Count reps

Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

3 rounds
Wb 10 kg ball 30
Db c&j 2x20 kg x 10
Burpee box jumps x30

Open Gym 1:00-2:00

For time:

1 Muscle up
2 Ropeclimb
3 turkish get up 32 Kg kb
4 burbee pull-up
5 HSPU
6 strict hand pull-up
7 wallball
8 box over burbee
9 v-ups
10 cal ab

For time:

800m Row
20 Strict Pull ups
20 Push ups
20 Sit ups

600m Row
15 Strict Pull ups
15 Push ups
15 Sit ups

400m Row
10 Strict Pull ups
10 Push ups
10 Sit ups

200m Row
5 Strict Pull ups
5 Push ups
5 Sit ups

20 Ghd su.
20 Ghd be.
15/15 Fronytrack Burgarian split squat