Strength
Power Snatch + Snatch Balance + Snatch (pos. 2)
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
In 10:00
1750-2000 m row
Max ground to overhead
Notes
Today’s workout is rowing and ground to overhead. You will start the workout with a row and complete as many reps as possible of ground to overhead in the remaining time. Your score will be the number of ground to overhead you complete.
Your row should If you think your row pace will be slower than 2:10 per 500 m, consider rowing closer to 1750 m. Ideally, the row should take no longer than about 8:15 or so.
Ground to overhead means you can either snatch or clean and jerk the barbell. It should be a moderate weight that allows you to complete quick singles.