Fitness
A. Every 3 minutes x 5 sets
Power Snatch- 1.1.1, Increasing weight each set

B. Back squat-
3×6-8, R90s

C. 5 sets @95%:
20s Burpees
40s rest
+
20s Row Calories
40s rest

Performance
A. Every 3 minutes x 5 sets
Snatch- 1.1.1, Increasing weight each set

B. Back squat-
3×5, @ 79%, R90s

C. 5 sets:
20s Burpees
40s rest
+
20s Row Calories
40s rest