1. Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

2. Conditioning
1000m Row, into:
4 RFT
20 KBS, 40lbs
100 Jump Rope
Then, 1000m Row

Notes: Used 135 for the snatches. 40lb DB for KB Swings due to availability; 50 would be preferable. First row was 3:52.5, last row was 4:06.2.