Row 3km

then:

Spend 12 Mins building up to a heavy 2 Rep Push Jerk

Spend 12 Mins building up to a heavy 2 Rep Split Jerk
 

Post times and weights to comments.

Endurance - Workout of the week
Swim 50m x 10
Rest 1:1

Barbell

Snatch 1RM
Back Squat 5-4-3-3-1-1-1

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