JD

Warm-up: Row 500m; Mobility; Bar Work

Power Snatch 8x 2Reps: 89/111/133/133/133/133/121/121/111x5
Strict Pullups 3x Max Reps: 16-15-10; Kip Chinup 1x Max Rep: 12

Max Broad Jump: approx 7' 6" best

Sprint 20x 10 yards

Row 3x 250m (2min rest between): 0:44-0:44-0:45