Fitness
A. DB Press-
4×8-10, 2010, R60s

B. DB single arm row-
4×8-10/Side, 20×1, R60s

C. 5 sets:
1 minute alternating DB snatches, tough
1 minute assault bike @ 90%
1 minute rest

Performance
A. Press-
4×5, 10X1, Build, R60s

B. Pendlay Row-
4×8, 10X0, Build, R60s

C. 5 sets:
1 minute Power Snatch (135/95)- Drop each rep
1 minute Assault bike @ 90%
1 minute rest