Tuesday
3 sets @ a consistent/paced effort:
Row 750 meters
35 lite KBS - should be lite enough to complete unbroken
30 box jumps - jump up, step down
25 air squats
Rest same as work time

Wednesday
A1. Deadlift, 1 rep @ 90% RM x 5 sets, 10 sec
A2. Power Clean, 1 heavy rep x 5 sets, 10 sec
A3. Power Snatch, 1 heavy rep x 5 sets, 10 sec
A4. Vertical Jump, 5 max effort reps x 5 sets, 2:30 min rest
A5. Bench Press @ 20X1, 5-4-3-2-1, 2:30 min rest