Monday

2 sets, one set every 8 mins, each set for time: 

   500/450m row

   4 snatches (@ 70-75% of 1RM Snatch)

   400m run

   4 snatches

then,

2 sets, one set every 8 mins, each set for time:

   500/450m ski

   4 snatches

   900/800m bike

   4 snatches