Warm up: Dynamic Warm upmobility: T-spine on foam roller
Health and Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Dumbbell Farmers Carry x 100ft (heavy!!)

Station 3 – Nose-to-Wall Handstand Hold x 60 seconds
B. Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings

15 L-Seated Dumbbell Presses
Classic

A. From Invictus 

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 90 seconds, for 6 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch
B. Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings (32/24 kg)

15 Handstand Push-Ups or L-seated Press
D. Mobility: 5 point overhead mobilization with band, Couch stretch