M2W2D4

Back Squat 60%/5, 70%/4, (80%/4)x4

Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2

Clean 75%/4, (85%4)x2

Push Jerk 60%/5, 70%/5, (85%/5)x3

Clean Pull 95%/3, 105%/3

Endurance:  Swim, 20 min. for max distance, all out effort.