Warm up:
2 rounds
1:30 row
3 snatch grip push press
5 overhead squat
8 alt back rack Cossck squats
8 jumping back squat

Strength:
every min for 6 min
2 snatch pull + 2 high pull snatch

every 2 min for 10 min
2 pause low hang snatch + 1 snatch
2 pause low hang snatch + 1 snatch
2 pause low hang snatch + 1 snatch
1 pause low hang snatch + 1 snatch
1 pause low hang snatch + 1 snatch

Workout:
5 rounds
1 min row
1 min rest

Accessory:
every min for 6 min
2 hang muscle snatch + 2 snatch grip push press

10-10-10-10
bent over barbell row

Evening:
3 mile run

5 mile run

Warmup

Snatch warmup

7 rounds:
2 power snatch + 1 hang snatch complex. Build to heavy

Workout:
Run 500
Row 500
Air bike 18 calories
3 rounds:
8 power snatch @95
15 wall ball shots 20# at 10'
Then
Air bike 18 calories

Stretch

Total body workout
3 miles

2100-yard swim at 24 Hour Fitness

Track night...2 mile warm-up, half mile cool down.
1000 @HM pace + 200 recovery
800 @10k
600 @ 5k + 200 rec
400 @ 5k
200 @mile +200 rec
400 @5k
600 @5k + 200 rec
800 @ 5k
1000 @HM progressing to 5k

Workout II (afternoon)

Warmup

4x16 reverse lunges with barbell, build weight to medium heavy

Workout: 16 minutes of:
21 KB swings
15 pull-ups
9 burpees
200m run

Stretch