102910

AM:
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest

PM:

Row easy 1000m

Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds

4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest