Metcon
10x 500m Row,
In groups of 2, 1 group rows & 1 group rest (alt.)
Weightlifting (Oly):
Hang Snatch (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM.
Snatch Deadlift (3-3-2-2) @ 80%, 85%, 90%, 95% of 1RM Snatch.
Back Squats (3-3-3-2) @ 75%, 80%, 85%, 90% of 1RM Back Squat.