Power Snatch + Snatch 12x1 Every 90 Seconds
Athletes who have an established 1RM snatch should start at 65%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load. Add load after no fewer than two, no more than four good lifts.
Row 40 minutes @ 22-26 strokes/minute + 1000m Surges
@ 10:00, 20:00, and 30:00, row 1000m @ 34-36 strokes/minute
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.
3x50' High Knees + 50' Buttkickers + 50' Carioca
3x10m Sprint Start
1x100m hard run
4x200m Sprint, rest 3:00 between efforts
3x10 Cuban Rotations
3x10 Front Delt Raise
3x10 Lateral Delt Raise
3x10 Rear Delt Flyes
3x10 Biceps Curls
3x10 Triceps Extensions (overhead or laying on bench)
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM