part 1 - "RRR"
Row 300 m @ 100% effort
Rest 3 minutes
Repeat 6 times
rest 6+ hours
part 2 - "60%"
A. on a 1 minute timer and at the start of each minute for 10 minutes perform 1 high hang squat snatch, then 1 hang squat snatch just below knee, then 1 squat snatch from ground - use 60% of your 1RM snatch; take MINIMAL rest b/t reps, hang onto bar if you can
rest 7 minutes
B1. OHS - amrap @ 60% 1RM snatch x 3; rest 180 sec
B2. 20 chest to bar chin ups x 3; rest 180 sec
post times for RRR, notes on 60% and fuelling to comments
this split should be preferably done in this order, and unless absolutely necessary SHOULD NOT be done back to back on same workout - doing this will decrease power potential of both workouts