A. Snatch wave – Do 1 good rep at each weight: 70, 75, 80, 75, 80, 85%. Do not increase weight unless your technique is solid.
B. Snatch deadlift – 3×2 @ >100% of your max snatch. Use a 51X1 tempo (5 seconds down, 1 sec pause at bottom, fast up, 1 sec pause at top). Focus on maintaining good positions and bar path.
C. 3×500 m row, rest 4 minutes between rounds. Compare to Jan 15 2014, Jan 29 2013, April 25 2013, Dec 7 2013.