800m row @ 75%
-Rest 2 min
x4
+
(Rest 3 min)
+
400m row @ 85%
-Rest 90s
x4
+
(Rest 3 min)
+
200m row @ 90%
-Rest 1 min
x4
+
(Rest 3 min)
+
100m row @ 95%
-Rest 30s
x4

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. EMOTM 4:
3 squat snatches – drop each rep
-Rest 2 min
EMOTM 4:
2 squat snatches – drop each rep
-Rest 2 min
EMOTM 4:
1 squat snatch
*Increase load as reps decrease.

B. EMOTM 4:
1 squat clean + 3 split jerks
-Rest 2 min
EMOTM 4:
1 squat clean + 2 split jerks
-Rest 2 min
EMOTM 4:
1 squat clean + 1 split jerk
*Increase weight as reps decrease.

C. 25 toes-to-bar
75 double-unders
15 front squats (135/85)
-If done before 4:00, proceed to:
25 toes-to-bar
75 double-unders
13 front squats (185/115)
-If done before 8:00, proceed to:
25 toes-to-bar
75 double-unders
11 front squats (225/145)
-If done before 12:00, proceed to:
25 toes-to-bar
75 double-unders
9 front squats (275/175)
-If done before 16:00, proceed to:
25 toes-to-bar
75 double-unders
7 front squats (315/205)
*Front squat starts from the ground