Squat
Work to 1RM
Snatch
3 waves of 4 x 1. Start at 70% and increase the weight for each rep. Start each wave slightly heavier than the last. For example
W1 70-75-80-85
W2 75-80-85-90
W3 80-85-90-95
If you feel good, keep going.
Met Con
Row 500m
Rest 1.30
Run 400m
Rest 1.30
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 500m
Rest 30 seconds
Run 400m
Every time your row time increases by more than 5 seconds, incurr a 25 burpee penalty. Same rule for the run. Burpees will be performed as a separate WOD, for time, at the end. Score is time taken for Burpees, so if you do not incurr any burpee penalty, score is 0.
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