Clean 

1 power clean
1 hang squat celan
1 push jerk
every 90 sec
75% of max clean and jerk
x 8 sets

Snatch Pull

5 reps 90% of max snatch x 5 sets 90 sec rest

Sport - Long Aer 

2 min row 80%
1 min rest
x 5 sets

rest 3min

1 min airbike 85%
1 min rest
x 10 sets

rest 3 min

30 sec row 90%
30 sec
X15 sets