Warmup:

500 m row or run

Mobility:

CS/Dynamic stretch, Bands

B warmup:

3 rounds of:

10 KBS

10 Goblet squats, moving up in weight

150 m row

Workout warmup:

Warmup to 75% of max then on the 3 min do:

5@75%

3@85%

Max set @ 90%

6 reps at 90%

Workout:

21/15/9

Power snatch 95/65, RX+ 115/75, RX++ 135/95

TTB

Lift:

Dead lift, 5 @65%, 5 @75%, Max set @85%, 10 reps @85%

Skill:

150 DU's, 15 GHD Situps every time you break