Morning:

Warm up-
2 rounds
250 m row
5/5 worlds greatest stretch
10 barbell back squats
10 barbell muscle snatch
10 barbell squat snatch

Strength-
5 rounds
1 power snatch + 2 squat snatch

Workout-
3 rounds
8 power snatch
16 push ups
500 m row
16 push ups
8 power snatch

Accessory-
3 rounds
8 hang snatch high pulls
12 floor db chest flies
12 db hex press

50 ghd sit ups

6 mile run

Boot camp class
3 miles

Track night...800 wu & cd.
2 x 1000 @10k pace + 200 recovery
4 x 800 @5k
4 x 400 @5k

10k run

Warmup

Snatch. 2,3,3,2,1 reps. Build to heavy.

Workout: 4 rounds
Run 200m
10 hang power snatch @75

Increase by 100m and 5 HPSN each round.

Core: 100 flutter kick

Stretch