Row 1000m

50 Candlesticks

30 Kip Swings

3 mins barrel stretch

Warm up snatch to 70% x1

for 7 mins:
:30 on :30 off rowing

Then:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 (40%)lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 (50%) lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 (70%) lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 (90%) lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 (95%) lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/175 (100%) lb.